How to Do Dips
Nice looking arms and chest are very attractive. It can be time consuming hitting all muscles individually but there are exercises you can do to hit both. Typically pushing exercises such as military presses or the bench press can help them, but there are also others you can do as well. Dips are a great way to get great looking tricep muscles as well as building up your chest. Add them to your arm building arsenal today.
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Instructions
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How to Do Dips
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1
Find a parallel dip bar in the gym. Sometimes this will just be a welded piece of metal while other times it will be an actual machine that you can add weights to. The nice thing about a dip machine with a weight pulley is that it will usually have an assistance bar attached to it. This is a bar you can stand on while you do dips that moves as you move up and down. You can add weight as needed to help you perform the dip movement.
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2
Grasp the left hand bar with your left hand and grasp the right hand bar in your right hand. Grasp it with on overhand grip which means your palms should be facing down. This movement is difficult so you may want a partner to hold your body steady as you get into the starting position. It would also be ideal to use a dip machine that has an assistance bar as it will make it much easier to get used to.
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3
Raise yourself up on the bars so that your arms are fully extended as you lift yourself above the bars. Your hands should now be around mid thigh below your waist. This is where a partner may be helpful as your muscles may not be strong enough to hold you up. This will be your starting position.
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4
Slowly lower your body down until your hands are near your chest. You should feel a contraction in your chest and triceps. Hold this position for a split second before lifting yourself back up. If you are using a partner let your partner know how much help you need. Getting too much help will decrease the effectiveness of the exercise.
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5
Raise yourself slowly up again being careful not to rock your body as this may cause injury and decrease the effectiveness of the exercise. You should now be in the starting position with yourself raised up and your hands near mid thigh. Repeat for at least 8 repetitions.
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Tips & Warnings
If your muscles are not strong enough you will need a partner to help you out.
