Push-ups and Dips exercises belong to a group of exercises called circuit exercises. Circuit exercises are used to develop suitable exercise routines for short-term muscle growth. The main unique thing with dips and push-ups exercises is they do not require training equipment and can be performed at home or work. The set up for these exercises is basic maybe just needing a bench and mat. Muscular endurance is developed in the short term particularly in the chest, triceps, and parts of shoulders. Dips and push-ups exercises are adaptive to prolonged sports characterized by intermittent bouts of activity. General body fitness also goes well with dips and push-ups. The strength and stamina of upper body is developed in single sessions from dips and push-ups exercises.

Push-ups in closed chain action with pressing can be stressful to shoulder joints. Specific alignment and hard positions can compound the exercise forces. The muscle including triceps brachii, anterior deltoid, anconeus and pectoralis major are actively targeted during the exercise. Isolation of lateral part of pectoralis major is achieved by spreading of hands wider than width shoulder resulting to addition of size and shape of the outer ridge of chest. Close push-up isolates part of chest muscle that meets the sternum. Open elbows to the sides to isolate triceps brachii

 Dips exercises offer unique body mechanics that occur during the occasion. The muscle and upper body strength is build with tricep dips. The opposing muscle groups are worked with lowering and lifting during tricep dips. The forces of this exercise are compounded and characterized by multi-joint movement. The muscles are overloaded in the process resulting to a build in muscle mass. The body should be kept straight at all times during the exercise to emphasize triceps.

Push-up exercises

• One positions in on knee or toes in push up position
• Then do four push-ups, back straight up and abs in
• The fifth push up should be held halfway down for four counts
• Then push back up, repeat regular push ups four times and one half way

Bench Dips

• Sit upright on the edge of study bench with hands placed hip width apart, fingers pointing forward and palms down. All this time gripping the edge of bench
• Place heels on different bench with legs straight to the front
• When in starting position, slide glutes off bench with elbows slightly bent
• Lower the body by bending the elbow to a 90 degrees angle.