Home Training - the Breast (Part II)

The second round of pecs in our Hometraining series is about flying and dipping exercises, as well as options and options to do them away from the studio.

The last time we looked at the "push-up" exercise in detail, let's turn to two other strength training classics: Flying and Dipping.


The aim of the exercise is an isolated strain on the chest muscles. This means that the muscle groups shoulder and triceps involved in the pressure exercises should not be used. Although complete isolation is impossible, it allows the exercise to be exercised at least until the chest muscle is exhausted without restraining the teammates due to fatigue.

The exercise is usually performed in the studio using a device, dumbbell or cable. Also for the home training you will not get along completely without aids. (Fitness for Beginners VIII: Intensity Techniques)

To emphasize the different fiber gradients, you can also change the angle of the design from 30 ° horizontally to about -30 ° here.


For the normal version you need a chair or a bench on which you can lay down and two weights - such as water bottles - or a tube, which you lead under the couch. Extend your arms towards the ceiling and bend them slightly at the elbow to relieve the joint. Now paint a semicircle around your body until your hands are at about the level of your chest and move back to the starting position. As with all exercises, pay attention to your trunk tension to avoid forming a strong hollow back while lying down, and fix your shoulder blades.


You can ease the fitness exercise by bending the arm more in the elbow joint. How to shorten the lever. Alternatively, reduce the weight or extend the tube.


In order to make the exercise challenging even for advanced users, you can try out the following variants in addition to increasing the weight and shortening the tube:

Variant 1: One-armed with tube

Instead of lying on your back, kneel down. Guide the tube once around a solid object, such as the heater, and grab both handles with one hand. This is stretched laterally next to the body and forms with the tube a straight line direction attachment. The free hand is supported on the ground. The upper body is depending on the desired angle upright or further prevented. Now pull your arm in a circular motion under your body. Unlike ambidextrous flyers, you can easily cross the central axis and contract your chest muscles to the maximum.

Variant 2: Flying with your own body weight

Again, we give you the opportunity to test your limits. In order to perform flying with your own body weight, you need a moving surface. On laminate, two soft towels can provide the necessary slip factor. Two old skateboards, boards with wheels or brushes with hand strap also serve their purpose. Here, a wealth of ideas and experimentation is required. The starting position is like a push-up. Practice first on your knees, later on your feet. Instead of letting your arms down, push your hands outward. Try to bend your arms as little as possible. Before your chest touches the ground, or before your strength allows you to hold the position, pull your hands together again.


Dipping is often understood as a triceps exercise, but in free form is actually a full-body exercise. Shoulders, trapeze, chest and abdominal muscles benefit most from them. Depending on the upper body posture and arm position, the load can be varied, which makes Dipps also an excellent exercise for the chest. Especially the lower fiber flow is then heavily used. You need two chairs, benches or railings that are slightly more than shoulder-width away.


You are between the two stops, which you grip with your hands. Your legs stretch out for a long time. Her heel touches the ground. The upper body is straight and runs in the Lot to the ground. To emphasize the breast more bend the upper body now a little forward. Her elbows point outwards and not backwards as in the triceps variant. The arms are still stretched. As usual, build up a body tension to keep the inactive parts in their current position. Now bend your arms and let yourself down controlled as far as it is painless. Then press back to the original position.


To make the exercise easier, shorten the distance between your feet and the upper body. So instead of stretching your legs completely, bend your knees and pull your feet up. Now you can also help with your leg muscles.

In a free-floating version due to very high handles, use a tube that you clamp between the two points and which touches your shins in the starting position. The tension of the tube helps you on the way back.

Alternatively, start the free dips only with the controlled Ablassbewegung in which you bring with a small hop after the lowering back up.


Any additional weight logically complicates the exercise. At home, this can consist of large towels that are placed over the shoulder or from a filled backpack. The tube can also be used meaningfully again. Instead of attaching it under the body as in the "light" version, place it on your shoulder so that the tension builds up when pushing up.

Marcel Kremer

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