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The primary function of the pectorals is to adduct the upper arm (Bring in closer to the body), which in function means that an arm pointing out to the side will come in closer to the body or end up pointing forward instead of to the side. If you do your dips leaning forward, so that the upper arm moves away from the body, then when you contract and come ...


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It's not really a case of dips hitting chest instead of triceps. Dips hits both. But depending on how you do it, it will be working one more than the other. If you want to engage triceps more, try not going down beyond a 90 degree elbow bend, and make sure you lock your arms out completely on every rep. It's the upper part of the lift that engages triceps ...


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Actually, gymles training is a trend since a few years. MOre and more informations get spread throu books, dvds an the internet about this kind of trining, under the names of odyweight excercises, calisthenics.... A few informations to start (and without spending money) would be names like: Paul Wade (Convict conditioning) Al Kavadlo (pushing the limits) ...


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Is this satisfactory enough to build muscles up? Provided you are in a caloric surplus(eating more than your TDEE, by adding 100~500 cal to your TDEE), then yes. Also since you are running, make sure you are able to consume the calories you lose from running. Consider doing your workout with 3~4 sets(up to you to make the changes here) for every 3~15 reps. ...



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