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How to do dips with proper form
03-21-2011, 03:26 PM
Post: #1
How to do dips with proper form
Dips are a very good compound exercise that works more than one muscle groups at the same time: shoulders, chest and triceps

You can do a few variations of dips:
  • parallel bars dips
  • power rings dips (used by gymnasts)
  • chair dips (between two chairs back to back; slightly dangerous)
  • bench dips (slightly unhealthy for your shoulders)

How to do parallel bars dips:
  • Start at the top with your elbows fully extended
  • Your arms should fully support your weight unless you do assisted dips
  • Breathe in at the top and exhale on the way down
  • Keep your back straight, push your chest out, keep shoulders back
  • Bend your knees
  • The more you lean forward the more you work the chest
  • To work the triceps more keep vertical
  • Lower yourself in control until your shoulders get to the same level as your elbows; going lower may start hurting your shoulders
  • Push yourself up with an explosive motion

What do I do if I cannot do 1 dip? There are solutions to get to the first proper dip:
  • use a partner
  • do partial dips (lower yourself less)
  • do negative dips (lower yourself slowly to a leg support then start over at the top)
  • do assisted dips with elastic bands (attach the bad to the bars and put your feet on them)

What if I am too strong and I pump dips like crazy? Make them harder:
  • keep a dumbbell between legs
  • put weights in a backpack
  • use a weight belt



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03-21-2011, 11:40 PM
Post: #2
RE: How to do dips with proper form
Thanks Pachito! Very good concise description of how to perform dips. I added the link to the list of chest training exercises.
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03-24-2011, 01:55 PM
Post: #3
RE: How to do dips with proper form
This is very good. Unfortunately I cannot do this regularly as I do not have parallel bars in my home gym. Rings are out of the question since the ceiling in not high enough.

Michael
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