Dips

A challenging upper-body strength exercise performed on parallel bars or rings. Develops chest, triceps, and shoulders depending on body position and elbow angle.

Instructions

1. Grip the parallel bars with your arms locked straight and your body suspended above the bars.
2. Position your hands slightly wider than shoulder-width apart.
3. Your feet can be crossed or straight behind you for balance.
4. Lower your body by bending your elbows, leaning slightly forward to emphasize chest or staying upright to emphasize triceps.
5. Descend until your elbows form approximately a 90-degree angle or your shoulders are slightly below your elbows.
6. Drive through your hands and extend your elbows to push yourself back up to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• The angle of your body determines which muscles are emphasized: forward lean targets chest, upright position targets triceps.
• Maintain tension throughout the movement and avoid using momentum at the top of the rep.
• If full dips are too difficult, use a dip machine with weight assistance or use resistance bands to help support you.
• As you get stronger, add weight by attaching a dip belt with added load.
• Keep your core tight and avoid excessive swinging or excessive forward lean to maintain control.
• This is a compound movement that places significant demand on joints; ensure proper form and adequate recovery between sessions.