If you’re into downhill riding, enduro, or tackling challenging descents, you’re likely familiar with the strain on your upper body as you navigate technical sections that demand both strength and agility. Riding an e-MTB with its rapid handling can also place similar demands on your upper body due to the added weight of the electric mountain bike.
Chest dips provide an effective way to engage and strengthen your pecs and triceps, which are crucial muscles used during demanding descents. The beauty of chest dips is that they can be performed almost anywhere – all you need are a couple of sturdy dining chairs (be sure they can support your weight safely) or any suitable surfaces that can bear your body weight while off the ground.
Fit4Racing, specialists in MTB performance, emphasize the significant benefits of incorporating chest dips into your routine. They offer various variations and progressions to challenge you, as showcased in their video below.
If you’re new to dips and find them challenging, consider using a resistance band to ease into the exercise (a looped 2m Corezone band from Amazon is recommended). As you progress, aim for bodyweight dips, followed by ring dips, and ultimately, weighted ring dips.
Begin with three sets of six to eight reps, gradually increasing to 15 reps and five sets. Allow up to two minutes of rest between sets.
Whether you incorporate dips into your weekly workout or simply perform sets while watching TV, you’ll soon notice enhanced strength and improved bike handling capabilities.
Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No Euro Currents journalist was involved in the writing and production of this article.
