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Chest dips: An effective exercise for building upper body strength and size

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Chest dips: An effective exercise for building upper body strength and size

In relation to constructing a powerful higher physique, chest dips are an awesome possibility.It is an train that always will get missed however is extremely efficient for constructing chest, triceps and shoulder power.

On this article, we’ll discover the advantages of dips for constructing decrease chest muscle mass, do dips at house, right dips type and incorporate them in your exercise routine.


Advantages of doing chest dips

They’re a wonderful train for constructing higher physique power and measurement. Listed below are a number of the key advantages of incorporating dips in your exercise routine:

  1. Builds chest and triceps power: Dips goal the chest and triceps, making them an awesome train for constructing higher physique power. By persistently performing dips, it is possible for you to to extend the quantity of weight you possibly can raise and enhance your general power.
  2. Builds higher physique measurement: Aside from constructing power, dips can even assist you to construct measurement within the chest, shoulders and triceps. By stimulating these muscle mass with heavy weights, it is possible for you to to advertise muscle development and add measurement to your higher physique.
  3. Improves general health: Dips are a compound train that work a number of muscle teams without delay. By performing dips frequently, you’ll enhance your general health and athleticism.

Suggestions for performing chest dips

Listed below are some ideas that can assist you carry out dips successfully:

  1. Heat up: Begin by performing some mild cardio workout routines to heat up the physique, like jogging or leaping jacks. Carry out some dynamic stretches for the chest, shoulders and triceps.
  2. Correct grip: When performing dips, it is necessary to make use of a correct grip. Place your palms on the parallel bars with the palms dealing with one another and fingers gripping the bars tightly.
  3. Physique place: Maintain your physique upright and chest out. Keep away from leaning ahead, as that may put undue stress on the shoulders and chest.
  4. Dip depth: Decrease your self down until the higher arms are parallel to the bottom or decrease. That may be sure that you are absolutely participating your chest and triceps.
  5. Sluggish and managed actions: Give attention to sluggish, managed actions when performing chest dips. Keep away from utilizing momentum to raise your self again up.
  6. Respiration: Exhale as you decrease your self down, and inhale as you raise your self again up.
  7. Do not overdo it: Begin with a couple of repetitions, and progressively enhance the variety of dips you do over time. Do not forget that it is higher to carry out a couple of reps with correct type than many reps with poor type.
  8. Further weight: As you get stronger, you possibly can add further weight to the dips utilizing a weight belt or by holding a weight between your ft.

Easy methods to do dips for decrease chest

Dips can be done at home with minimal equipment. (Pic via YouTube/MyTraining App)
Dips may be carried out at house with minimal gear. (Pic by way of YouTube/MyTraining App)

Chest dips are compound workout routines that focus on a number of higher physique muscle mass, together with the chest, triceps and shoulders.

Nonetheless, when carried out accurately, dips can even goal the decrease chest muscle mass. To emphasise the decrease chest muscle mass throughout dips, it is necessary to lean ahead barely whereas performing the train. This shift in physique place places extra stress on the decrease portion of the chest, serving to develop a extra full chest.


Advantages of doing chest dips at house

Top-of-the-line issues about chest dips is that they are often carried out at house with minimal gear. All you want is a sturdy horizontal floor, like parallel bars, dip bars and even the again of a sturdy chair.

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To carry out chest dips at house, begin by putting your palms on the floor, barely wider than shoulder-width aside. Raise your physique up off the bottom, and lean ahead barely. Slowly decrease your physique until the arms type a 90-degree angle, and push your self again as much as the beginning place.


Chest dips type

Remember to keep your core engaged throughout the movement. (Pic via YouTube/Ryan Humiston)
Keep in mind to maintain your core engaged all through the motion. (Pic by way of YouTube/Ryan Humiston)

Correct type is crucial when performing chest dips to keep away from damage and maximize outcomes.

To start, grip the bars with the palms dealing with down and fingers wrapped across the bar. Maintain the elbows tucked in and shoulders down and again. Lean barely ahead, and decrease your physique until the elbows type a 90-degree angle.

Pause briefly on the backside of the motion, and push your self again as much as the beginning place, squeezing the chest, triceps and shoulders as you rise. Keep in mind to maintain your core engaged all through the motion, and keep away from swinging or utilizing momentum to finish the train.


Chest dips are an awesome train for constructing higher physique power, rising muscle mass, bettering useful power and selling joint well being.

By following the right type and avoiding widespread errors, you possibly can carry out chest dips safely and successfully. Incorporate this train into your exercise routine to attain a stronger, extra muscular higher physique.

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I took a class to boost my VO2 max — and finally found a way to make cardio fun

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I took a class to boost my VO2 max — and finally found a way to make cardio fun

I have a strange question, but stay with me: Have you ever thought about how long you can run without breathing through your mouth? In a dark basement in central London I recently discovered that, for me, the answer is: Not for very long.

Apparently, that means my VO2 max, or ability to send oxygenated blood to my muscles, and how well my muscles can use that oxygen during intense exercise, is quite low.

Translation: I’m unfit.

I do low-impact strength training like yoga and pilates most days, but no cardio. I’ve tried to get into running, but it never sticks, and I find cardio machines boring.

I learned specifically how bad I am at cardio at V02:MAXED, a new class at London’s GymBox. I knew one session wouldn’t transform my health, but I was interested to try the first class I’d seen marketed around VO2 max.

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I wondered if exercising with a specific goal might motivate me to finally form a cardio habit, and if the class — and the nose strips we had to wear while working out — was just a fad.

Once the preserve of high-level athletes, in recent years, VO2 max has become a buzzy measure of cardiovascular fitness among runners, fitness competition enthusiasts, and health optimization bros. People are obsessed with it because it’s said to be a strong predictor of longevity.

As I’m not an endurance athlete, my low score may not seem like a big deal, but having a high VO2 max is linked to a longer life, and a reduced risk of conditions including cardiovascular disease, cancer, and diabetes.

I don’t care that I can’t run five kilometers in under 30 minutes, but I do care about staying active and healthy as I age.

To increase your VO2 max, you have to do a mixture of shorter high-intensity and longer, easier workouts. VO2:Maxed is a 16-week course where clients train at a range of intensities. The class I did was the fourth in the series.

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Feeling nervous about entering a gym that uses the words “gnarly,” “sadistic,” and “savage” to describe some of its classes, I descended the staircase from the reception area to the dimly lit bodybuilder’s playground below with trepidation.


A gym.

The class involved switching between an assault bike and ski machine.

Kim Schewitz



We had to breathe through our noses for as long as possible

In the 50-minute class, we repeated three-minute sets on a stroke machine (ski or rower) and a cycle machine (bike or treadmill), with 45-second breaks in between. I used a ski machine and an assault bike.

What made the class unique was the breathwork. Our instructor, Firas Iskandarani, a Hyrox and Crossfit coach, explained that we should aim to breathe through our noses for most of the class. He called this type of breathing “gear one,” and breathing in through the nose and out through the mouth “gear two.”

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We were told to note when we had to “switch gears.” Iskandarani said this should happen after around 90-seconds to two-minutes, but I struggled to get to one minute.

As a rough guide, the longer you can stay in gear one, the higher your VO2 max is likely to be, he said. The idea is that, over time, you will need to switch gears less quickly, which indicates your aerobic capacity has increased.

About halfway through the class, we were given nasal strips to stick on the fleshy part of our noses, and encouraged to notice if it helped us stay in gear one for longer.

It’s thought that widening the nasal canal could help to increase endurance by allowing more air through the nose. But one 2020 meta-analysis published in the European Archives of Oto-Rhino-Laryngology found that wearing a nasal strip while exercising didn’t improve VO2 Max or heart rate. Still, lots of runners and athletes swear by them, like the elite tennis player Carlos Alcaraz, who wears them during his matches.

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I felt that the nasal strip helped a little, but it kept peeling off as my nose got sweaty.

Breathing through your nose while exercising is thought to help you stay in Zone 2

Nasal breathing is not directly linked to improving VO2 max, but is thought to help the body use oxygen more efficiently.

It also encourages you to stay in Zone 2, or at 60-70% of your maximum heart rate, while you’re exercising. Your muscles have more access to oxygen in Zone 2, making it an effective way to increase aerobic endurance.

Once you enter Zone 3, 70% to 80% of your max heart rate, you’re moving at an intensity that’s too much for the available oxygen supply, which causes you to get out of breath.

Breathing through my nose and doing cardio at the same time was hard

I found there was a lot to remember and focus on in this class: not only understanding the different gears, but trying to stay in gear one while checking the clock to see when I started mouth breathing.

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All of this mental arithmetic was required on top of the three-minute sets of cardio, which, I think is fair to say, is a long time. My mind kept wandering and I kept accidentally mouth breathing before I’d actually reached my threshold.

It was also tricky to go at a slow enough pace to stay in gear one for even a minute. After about thirty seconds I started to lose my breath. I suppose that tells me I have some work to do in this area.

That being said, I wasn’t huffing and puffing or red in the face afterwards like I usually am after a 35-minute run. But my arms did get very tired from pulling the ropes on the ski machine and moving the handles on the assault bike back and forth.


A woman uses a ski machine in a gym.

Kim Schewitz during the VO2 max-boosting class that lasted 50 minutes.

Kim Schewitz

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A structured class made working on my cardio feel more achievable

If I did this class again I would pace myself better so that I wouldn’t get out of breath so quickly. But I think for a cardio beginner like me, it was a little too technical and advanced.

Iskandarani said that part of the demand for the class came from Hyrox fans and CrossFitters, who are already pretty fit and looking to increase their endurance for competitions.

But I found doing cardio in such a structured way and with a group of people much more fun and motivating than doing it alone. Going forward, I think I’ll stick to cardio classes rather than running every once in a while, getting bored, and trying again when enough time has passed for me to forget how arduous I found it.

By focusing on my breath, it became apparent that my cardiovascular fitness is lower than I’d like, and I’m only 28. I wondered how it would inevitably deteriorate over time, and if I’m struggling to get through a class like this now, it’s only going to get harder when I’m in my 50s, let alone 80s.

As for the VO2 max workout, I don’t think it was the right cardio class for me, but it’s motivated me to continue my search. Anyone for Zumba?

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Exercise As Medicine: How Physical Activity Supports Cancer Prevention And Recovery

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Exercise As Medicine: How Physical Activity Supports Cancer Prevention And Recovery

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Recent research has shown how regular exercise and movement can play a role in reducing cancer risk. An expert decodes how physical activity can greatly help cancer patients.

Aerobic exercise and strength training aid cancer prevention and recovery.

In the evolving world of cancer care, exercise is emerging as more than just a lifestyle choice – it’s becoming a pillar of prevention and recovery. While traditionally associated with weight control and cardiovascular health, regular physical activity is now backed by strong scientific evidence for its role in reducing cancer risk, improving treatment outcomes, and enhancing quality of life during and after therapy.

Dr. Devesh S Ballal, Consultant – Surgical Oncology & Robotic Surgery, Manipal Hospital Old Airport Road, Bengaluru, answers how exercise plays a role in cancer prevention.

How does regular physical activity impact cancer prevention, according to current research?

Dr Ballal said, “There are numerous trials that support the fact that exercise lowers the risk of cancer. Exercise reduces insulin resistance and inflammation, enhances immune surveillance, and helps control systemic inflammation – all of which play a role in cancer development.”

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He added, “Obesity, aside from its known impact on heart health, is a significant risk factor for nearly 13 types of cancer, with particularly strong links to breast, uterine, and colorectal cancers. A large-scale study published in the British Journal of Sports Medicine, involving 85,000 individuals, revealed that regular physical activity can reduce cancer risk by up to 26%.”

Is there scientific evidence linking specific types of exercise to reduced cancer risk?

Dr Ballal said, “Aerobic exercise and strength training both contribute to cancer prevention and are also beneficial during treatment and recovery. The American Cancer Society recommends that adults aim for at least 300 minutes of moderate-intensity exercise per week. Additionally, recent research from Tata Memorial Hospital shows that yoga, especially for breast cancer patients, provides tangible physical and mental health benefits.”

How safe is it for patients to exercise during cancer treatment, like chemotherapy or radiation?

Contrary to popular belief, bed rest is rarely beneficial. Supervised exercise regimens are encouraged even during chemotherapy and radiation. Dr Ballal suggested, “While treatment-related fatigue may limit intensity, staying active helps preserve muscle mass, reduce fatigue, and improve overall well-being. Importantly, exercise plans should be customized to individual capacity and limitations to ensure safety and effectiveness.”

What role does physical activity play in improving long-term outcomes and survival rates?

Exercise is fast becoming a central component in long-term cancer care. Dr Ballal said, “A landmark study in the New England Journal of Medicine found that a structured exercise routine for patients recovering from colon cancer surgery and chemotherapy reduced the risk of recurrence by 28% and the risk of death by 37%. That’s a benefit comparable to chemotherapy, making movement a vital form of medicine in itself.”

Are there standard exercise guidelines for cancer patients or survivors?

Dr Ballal noted, “Yes. Guidelines from bodies like the American Cancer Society and the National Comprehensive Cancer Network (NCCN) offer practical frameworks for integrating exercise into recovery plans. The NCCN also outlines which patients may require medical clearance before beginning an exercise regimen. For example, individuals with osteoporosis should avoid high-impact activities due to fracture risk.”

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Does exercise help reduce the side effects of cancer treatments, such as fatigue or neuropathy?

Clinical trials have demonstrated that regular, supervised physical activity can reduce cancer-related fatigue more effectively than medication alone. Dr Ballal said, “Exercise also improves balance and coordination, which helps manage chemotherapy-induced peripheral neuropathy. Simply put, movement plays a powerful role in easing side effects and promoting overall recovery.”

Physical activity is no longer just a supportive tool – it’s a crucial aspect of cancer care. With mounting evidence showing its ability to prevent cancer, improve treatment outcomes, and enhance quality of life, exercise is now recognised as a vital prescription in oncology – one that empowers patients to take active control of their healing journey.

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iFIT, Samsung Health partner to deliver personalized fitness through Galaxy devices

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iFIT, Samsung Health partner to deliver personalized fitness through Galaxy devices

iFIT partners with Samsung Health for fitness through Galaxy devices: ©David Bokuchava – stock.adobe.com

iFIT and Samsung Health are joining forces to bring personalized, connected fitness experiences to millions of users around the globe, the companies announced Monday.

The partnership will integrate iFIT’s interactive content and intelligent fitness equipment with Samsung’s Galaxy ecosystem, giving users access to an expansive library of health and wellness programming—including strength training, yoga, cardio, mindfulness and recovery content—through the Samsung Health app. The content will begin rolling out this fall in 10 countries, including the U.S., U.K., India, and Germany.

“Personalized wellness is the future—and together with Samsung Health, we’re helping millions of people engage in healthier, more balanced lives across the globe,” said Kevin Duffy, CEO of iFIT. “Our iFIT content inspires people to work out more. Using real-time data to go beyond reps and heart rates delivers smarter, more intuitive guidance to actually drive results.”

Samsung Health users with compatible Galaxy devices such as the Galaxy Ring or Galaxy Watch will be able to access selected iFIT content for a monthly or annual fee. The integration promises to offer a more tailored experience by leveraging health data and AI-powered insights directly from users’ wearable devices.

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Dr. Hon Pak, senior vice president and head of the digital health team for Samsung’s mobile business, said the collaboration demonstrates the company’s commitment to preventive health and digital wellness.

“Through Samsung Health, we aim to provide highly personalized fitness experiences that empower individuals to adopt healthier behaviors and enhance their well-being,” Pak said.

Connected Fitness Expands With Personalized, AI-Driven Experiences

The health tech landscape is rapidly evolving as consumer demand for more personalized, data-driven wellness tools continues to surge. At the center of this transformation is the growing role of artificial intelligence and wearables, which are helping users monitor, understand, and act on their health in real time.

Advancements in biometric sensors and mobile health platforms have made it easier than ever to collect meaningful health data—ranging from heart rate variability and sleep patterns to stress levels and metabolic indicators. The latest generation of wearable devices now serves as round-the-clock health companions, with some models even offering early warning signs for conditions such as atrial fibrillation or sleep apnea.

Artificial intelligence has further enhanced the value of these devices by interpreting complex data into actionable insights. AI-driven coaching can provide users with personalized exercise routines, dietary suggestions, and mental wellness interventions based on their unique health profiles and daily patterns.

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Meanwhile, the integration of fitness content with mobile ecosystems means users no longer have to juggle separate apps and devices. Instead, they’re experiencing seamless transitions between workout recommendations, health record tracking, and motivational coaching—all on a single platform.

As more companies collaborate across fitness and tech sectors, these innovations are shaping a future in which preventive health is accessible, engaging, and deeply personalized for users at every fitness level.

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