Assisted chin up dip machine is a super classic upper limb closed chain machine. Whether you want to develop the muscles of upper limbs and back or the ability to pull vertically, using chin dip assist machine to help you achieve your goal is excellent.

But it is not easy for most of us, especially women. If you want to complete a standard chin dip, first you have to have enough relative strength (I believe this condition has turned many people out), and then you have to use all joints of your body reasonably to make them work together.

First of all, we need to understand the order of force. Let's first look at the muscle groups involved in this action!

Assist chin dip machine for sale

Muscle groups involved

When we hold the horizontal bar with both hands, most of the forearm muscles and hand muscles are already exerting force.

When we start to pull up, the trapezius muscle is mainly responsible for the contraction of the shoulder blade, and it is also the main force of shoulder blade movement.

Teres major and latissimus dorsi are mainly responsible for the movement of the upper arm close to the trunk in the chin up and dip movement. These two muscles are very interesting. Teres major has a nickname, which is called "little assistant of latissimus dorsi". It is mainly responsible for the movement of the upper arm close to the trunk after the contraction of the shoulder blades in the dip chin up movement, and then the latissimus dorsi is responsible for accelerating and completing the whole movement.

However, when using the weight assisted chin and dip machine, if you ignore the initial shoulder blade contraction and directly pull up the body, the greater teres muscle will help the latissimus dorsi complete most of the work, and the latissimus dorsi muscle will be lazy, which will lead to its power development. In other words, according to the power chain theory, the shoulder blade chest link provides stability for the shoulder. We should contract the shoulder blade first and then move the upper arm, so as to reasonably develop the joint function and related muscles.

The brachial and biceps muscles are responsible for bending the elbow.

Of course, there are many muscles that will help us complete the "chin up" movement. For example, the long head of the triceps brachii and the posterior deltoid will help us extend the shoulder. For example, the core muscles will continue to tighten to maintain the trunk posture, but this is not the point. Just have a brief understanding.

assisted chin dip machine for sale

Then let's take a look at what the standard chin up and dip looks like.

Preparation posture: hold the horizontal bar with both hands (positive grip, reverse grip and opposite grip according to personal habits), the grip distance is slightly wider than the shoulder, the body droops naturally, the arms are straight, and the hips are tightened.

Action process: sink the shoulder, retract the shoulder blade, and rotate the upper arm outward at the same time; Pull up the body from the back to the upper chest and almost touch the bar to keep the body from shaking. In the process of falling, the back contraction controls the body.