How to Do Dips in Weightlifting

Dips are a simple but effective weightlifting exercise. They will provide a great stretch for your body, build triceps and even build chest muscles. When regular dips become too easy, you can add weight to the exercise and make it more challenging.

Difficulty: Challenging

Instructions

1. Locate the dipping bar, station or machine at your fitness center or gym. Check the adjustments and make sure your elbows are in a comfortable position when you grasp the handles.

2. Grasp the handles with your hands. Cross your legs at the ankles and bend them slightly behind you. Lean forward slightly.

3. Push yourself off the floor in a little hopping motion and lift yourself up until your arms are straight. Squeeze your triceps. Then, slowly let yourself back down until you are almost at starting position.

4. Repeat 9 more times and then rest for 30 seconds. You can do a second group of 10 if you are ready.

5. Perform a series of 10 dips with your body straight. This will provide an excellent workout for your pectoral muscles.

Tips & Warnings

• Exhale on the way up and inhale on the way down when doing a dip.
• Some people purchase weightlifting dip belts that allow them to add weight and intensify this workout.
• Take it slow when starting out with dips; you can damage to your elbows if you overdo it at first.

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