How To Do Dips - Chest & Triceps Exercise
How to Perform Dips
This video provides instructions on how to perform dips, an upper physique exercise that can be performed with great results using your own body weight. The video explains how slight variations in form can focus on either working the triceps or the chest.
Chest Dips
- Grasp the bar with a slightly wider than shoulder-width grip.
- Lean forward and let your elbows flare out while bringing your body down until you feel a stretch in the chest.
- Push through your chest, extending your arms and stopping just before locking out your arms.
- Bend your knees and engage your core to help with swinging back and forth and to help keep proper position and form.
- Keep the shoulder blades tight together while performing the movement.
Triceps Dips
- Grasp the bar with a slightly wider than shoulder-width grip with the arms fully extended.
- Keep the elbows tight to the body and your body upright.
- Bend at the elbows lowering your body till the upper and lower arms are at a 90-degree angle.
- Push through the triceps till you reach full extension flexing the triceps at
the top position.
- Don't lower your body too low where you feel too much stress in the shoulder joint instead focus on lockout and contraction of triceps at top position.
Additional Tips
- If using only own body weight doesn't seem to be doing it for you when working chest or triceps, feel free to leg hug a dumbbell or use a weight belt for some extra pounds.
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