If you’ve been wondering if you can build your upper body with pull-ups, dips, and push-ups ONLY. The simple answer is: Yes, You can. Yes, pull-ups, dips, and push-ups are enough for building an upper body. These three exercises are compound exercises, meaning they work multiple muscle groups at once.
Pull-ups work your lats, biceps, rear delts, forearms, and core. Dips work your triceps, chest, shoulders, and forearms. Push-ups work your chest, triceps, and shoulders.
Together, these three exercises target all of the major muscle groups in your upper body. If you do them regularly and progressively increase the difficulty, you will build muscle and strength in your upper body.
Pull-ups, dips, and push-ups continue to be a staple in the exercise programs of athletes, recreational gym-goers, bodybuilders, and even those recovering from certain injuries.
The pull-ups, dips, and push-ups build both upper-body and core strength. It has many modifications; beginners can start with easier versions, while more advanced exercisers can use a challenging variation. You can do the push-up as part of a bodyweight exercise session, a circuit training workout, or a strength workout.
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What Muscles Do pull-ups, dips, and push-ups Work?
- Push-ups are a horizontal pushing exercise that targets the chest, triceps, and shoulders.
- Pull-ups are a vertical pulling exercise that targets the back, biceps, and forearms.
- Dips are a compound exercise that targets the triceps, chest, and shoulders.
If you can do a variety of sets and repetitions of these exercises, you will be able to build a strong and muscular upper body. You can also make the exercises more challenging by using variations, such as weighted push-ups, pull-ups, and dips.
Here is an example of a simple upper body workout that you can do using only pull-ups, dips, and push-ups:
Warm-up
- 5 minutes of light cardio, such as jogging or jumping jacks
- 10 reps of each of the following exercises:
- Arm circles
- Shoulder rolls
- Chest stretches
- Back extensions
Workout
- Pull-ups: 3 sets to failure
- Dips: 3 sets to failure
- Push-ups: 3 sets to failure
Cool-down
- 5 minutes of light cardio
- 10 reps of each of the following exercises:
- Arm circles
- Shoulder rolls
- Chest stretches
- Back extensions
You can adjust the number of sets and repetitions depending on your fitness level. If you are new to exercise, start with 2 sets of 10-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.
You should also aim to train your upper body 2-3 times per week. This will give your muscles enough time to recover and grow.
In addition to exercise, it is also important to eat a healthy diet and get enough sleep to support muscle growth.
More About Pull-Ups, Dips, And Push-Ups Contents
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- Actor Jason Statham: 7-Days Workout Routine For “Training Speed, Agility, and Athleticism”
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