Step 1: Stand between dip bars, grasping each bar firmly, with your thumbs over each bar and your palms facing each other. Lift your body off the floor, keeping your elbows straight. Your legs should be bent and your back tight, while your wrists are kept in a straight line with your forearms. Also ensure your shoulders are above your hands and your core is tight.
Step 2: Lower yourself in a controlled manner by bending your arms, flaring your elbows slightly. As you lower your body, lean forward slightly, shifting your hips back, but make sure to keep your legs bent and not to round your back. Maintain tightness.
Step 3: Continue to lower yourself until you feel a strong stretch in the chest and shoulder area. Your elbows should be bent around 90 degrees and your arms will be close to parallel with the floor. (NOTE: Some may not be able to lower themselves this far. That is fine. You don’t want to lower yourself too far and risk injury)
Step 4: Pause for a split second at the bottom of the movement and then push your hands into the dip bars, straightening your elbows as you return to the starting position. Make sure you keep your body aligned and your wrists in a neutral position, maintaining tightness throughout your body as well. The rep is finished when your arms are straight, but don’t lock out your elbows.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached.
Benefits:
Dips are a fantastic movement and are one of the best mass builders around when it comes to chest and tricep exercises.
When done correctly, dips can be an excellent muscle builder for your chest and triceps. In fact, they can serve as a main movement for your chest or tricep workouts, or they can fit in as an ideal accessory movement during those days.
Good technique is important, though it is an exercise that is easy to master. But proper technique will allow you to avoid any injuries to your shoulders or elbows.
Be sure not to swing or shift forward too far during the movement to help avoid injury.
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