Dips are one of the best exercises for increasing the size and strength of your push muscles. Depending on how you perform the exercise, you can emphasize either your chest or triceps during the movement. To emphasize your triceps, remain upright and keep your elbows close to your body. If you want to focus on your chest instead, try leaning forward at a 45-degree angle while performing the exercise.
Steps:
- Grab the parallel bars (or rings) and hop up. Keep your core tight during the exercise.
- Keep your head up, and look straight ahead.
- Keep your elbows to your side and lower yourself until your triceps are parallel to the floor.
- Explode back up and straighten your arms. Don't lock your elbows.
- Repeat.
Too hard? Try an assisted dip. An assisted dip machine will allow you to select how much upward assistance is required when performing the exercise. By selecting 20 pounds, for example, you will make the upward phase 20 pounds easier.
Too easy? Weighted dips allow you to increase the resistance during the upward phase. Try using a weighted vest or simply holding a dumbbell between your feet during the movement. Using gym rings instead of a dip station will also make the exercise more challenging. I especially love ring dips for two main reasons. Rings allow your wrists to move freely, which reduces stress on your elbows and shoulders. Secondly, the instability of rings also requires greater activation of your lats and shoulders.
Try this sample dip routine yourself!
Complete this circuit three times
- Bench Press (3 sets x 10 reps)
- Chest Dips (As many as you can do)
- Pushups (As many as you can do)
Complete this circuit three times
- Overhead Tricep Extension (3 sets x 10 reps)
- Tricep Dips (As many as you can do)