Tip 200 Reps for a Complete Upper Body Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 200 Reps for a Complete Upper Body Superset these two exercises to build your back chest and arms It' s actually a pretty fun and challenging workout by TJ Kuster March 31, 2019August 18, 2019 Tags Back, Chest, Tips, Training Most guys want a big chest, a wide back, and defined arms. Some fall short. Why? They add too much "fluff" to their workouts. If you're natural and dedicate more than half of your exercises to isolation movements like chest flyes, curls, or tricep extensions, you're doing a lot of extra work without a whole lot of benefit. If you're willing to put in the effort, you can achieve your goal upper-body with just two movements: ring dips and ring pull-ups. Using rings allows for more rotational force to be applied to your muscles as you go through a full range of motion. This "torque" will activate more musculature and give you more bang for your buck on each rep. Another benefit is that your body will be able to move through a more natural range of motion. A straight bar or dip bar puts you in more of a "fixed" position which might lead to shoulder impingement. Ring Dips For ring dips, keep your elbows in tight. Think of pulling the rings in towards your body. This will prevent your arms from going wide and injuring your shoulder. For extra chest work, turn your palms outward (supinate) at the top of your dip. This gives you the torque which will allow you to get an extra squeeze on the inner pecs. No matter how strong you are, your arms will shake! You'll feel like you're having a seizure when you attempt your first-ever dip from the rings. It's a learned skill so be patient and take your time on each rep. Ring Pull-Ups To get the most muscle activation, begin in full extension with internal rotation of the shoulder. As you pull yourself up, pull your elbows in tight towards the body. Engage your core by keeping your ribcage pulled down. As you pull up, rotate your palms inward so they face you. This portion of the pull-up gives you more torque which will give you a stronger contraction in your lats and biceps. Begin and end with full extension on each rep to get full lat activation. A Complete Workout You can make a complete workout out of these two movements by supersetting since dips and pull-ups are opposites of one another. This will allow you to get more work done in less time, and will give you one awesome pump. Doing this workout twice per week is a great start. Just superset dips and pull-ups each set. Take about 2 minutes to rest between sets. Once you can complete all reps with good form, move on to the next classification (see below). Sets and Reps Beginner: 4 x 4 (16 dips, 16 pull-ups) Intermediate: 6 x 6, (36 dips, 36 pull-ups) Advanced: 8 x 8 (64 dips, 64 pull-ups) Elite: 10 x 10 (100 dips, 100 pull-ups) Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Do This Exercise to Sprint Faster Want to run like a cheetah? You need more than squats, deadlifts, and box jumps. You need this horizontal force exercise. Tips, Training Simen Rise Aaslund June 27 Training The Exercise That Was Condemned by Everybody Screw the exercise-phys majors. Screw the functional movement gurus. This exercise should never have been kicked off the starting roster. Training TC Luoma July 14 Training Tip Avoid NSAIDS and Icing Sore Muscles When you ice or use pain killers after a tough workout, you're actually putting the brakes on muscle growth. Here's why. It Hurts Fix It, Tips, Training TC Luoma December 28 Training Tip Women Train Like Men For the Most Part There are only a few differences in how women should train versus men. Here they are. Tips, Training Christian Thibaudeau June 2