A Dip is a good option for those who are short on time and want to do 5 exercises for the chest, 5 exercises for the shoulders, and 5 exercises for the triceps.
Because you’ll be lifting your entire body up and down, a bodyweight dip necessitates a solid foundation of strength throughout your body.
How to Perform an Appropriate Dip Exercise:
- First, ensure that you can do a dip. Don’t jump up there and then lower yourself unless you’re confident you’ll be able to complete at least one of these tasks.
- Hoist yourself up using the parallel bars (or rings). Look straight ahead and contract your stomach muscles at this point (just like you do when you do squats and deadlifts). You’ll never have to do a crunch again if you keep your abs tight for all of these exercises, and you’ll still have washboard abs.
- Bend your knees for stability (so your feet are behind you), but keep your head up and look straight ahead.
- Lower yourself, keeping your elbows at your sides, until your triceps are parallel to the floor. Will suggest Do not go beyond parallel because it puts too much strain on your shoulders at an awkward angle and can cause injury/discomfort. Only descend to parallel.
- Once you’ve reached parallel, explode back up until you’re just about to lock your elbows. By not locking your elbows, you keep the tension in your muscles and avoid causing joint damage.
- Do another one now. Then there was another!
Note:
- Keep your elbows as tight as possible, your abs tight, and your body balanced as you go up and down the stairs. Swinging your body as you go up and down takes the emphasis away from the muscles you’re trying to work.
- If possible, avoid flaring out your elbows. The more “out” your elbows are, the more emphasis on your chest there will be.
- Slow down: keep your abs tight and lower yourself slowly.
Without a doubt, in order to see results, your body will need to recruit every muscle in your chest, shoulders, and triceps (including all stabilizer muscles).
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
