Q:   Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches? A:   It's really personal preference and I recommend doing at least two of those because you hit different areas of the chest and shoulder and triceps. Dips with a plate on your belly, with hands on one bench and heels on another, really works the triceps alone, whereas Roman chair (depending upon whether you face the wall or face out) will work shoulders - at least - if not upper chest (facing inward) much more. Dips on a machine are certainly safest in terms of avoiding injuries. Remember, you greatly compromise your shoulders doing dips both other ways so you must be careful. I recommend dips highly, however, I think you really need a lesson on proper form from ...

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Q:  Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches? A: It's really personal preference and I recommend doing at least two of those because you hit different areas of the chest and shoulder and triceps. Dips with a plate on your belly, with hands on one bench and heels on another, really works the triceps alone, whereas Roman chair (depending upon whether you face the wall or face out) will work shoulders - at least - if not upper chest (facing inward) much more. Dips on a machine are certainly safest in terms of avoiding injuries. Remember, you greatly compromise your shoulders doing dips both other ways so you must be careful. I recommend dips highly, however, I think you really need a lesson on ...

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Taking a look at today’s gas prices, as well as how hard it is to find time to drive to the gym each day, it’s no wonder that many bodybuilders are turning to home gyms as alternatives to attending a “real”, or commercial, gym. The upfront costs of a home gym are going to be more than those of joining a commercial gym, but you’ll save a great deal of money in the long run. Here are the top five machines you’ll need to successfully create a home gym which will allow you to fully train the entire body. This list assumes you’ll be purchasing a standard Olympic weight set, as well as dumbbells or an adjustable dumbbell set. Adjustable bench with leg attachment An adjustable bench ($99 to 149) that allows for varying degrees of incline (as well ...

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Q: What can I do to target the muscles of my middle back? A: The muscles of the middle back are not easy to isolate and many trainers go about training them incorrectly. The key to an effective mid back workout is to use cables and machines. This will allow you to adjust the movement to target specific areas of your back – something that you can’t do with free weights. The number one mid-back developer is the seated cable row. Unfortunately, this is also one of the most poorly executed exercises of all time. Most people get a powerful bicep and thigh workout on this one but very little back stimulation. If you’ve got access to the Pumping Iron video, put it on and forward to the part where Arnold is doing seated cable rows. Watch his form and you’ll notice ...

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