How to do Dips
Using a dip station grab each handle facing forward, lower yourself with your arms and push back up till arms are straight
Using a chair or bench, place a hand behind you on either side, feet on the floor, slide your behind of the bench and lower yourself down and push back up til arms are straight
How to do it using a Dip station:
1. It generally better to face forward. Grab a handle with each hand and jump/push yourself up til your arms are straight.
2. Bend your legs at the knees bringing your feet towards your behind. Most people find it comfortable to cross the feet.
3. With a slight lean forward of the upper body, lower yourself down, keeping the elbows tucked in (upper arms will be parallel to the grips), elbows pointing back not out.
4. Once your upper arms get just past parallel to the floor going down, stop, pause and push down with your hands, lifting your body back up.
5. Stop once your arms are just short of locking the elbows.
How to do it using a Bench/Chair:
1. Sit on the bench and place your feet on the floor out in front of you.
2. Place a hand on the bench on either side of you with your fingers pointed out towards your feet.
3. With arms straight slide your behind off the bench so that it's hanging in midair.
4. Keeping your elbows pointed back lower your behind towards the floor, keeping your feet in the same position as when you began.
5. Once your upper arms get just past parallel to the floor, stop, pause and push down with your hands, lifting your body
6. Stop once your arms are just short of locking the elbows
Do’s and Don’ts on a Dip Station:
1. Don’t flair your elbows out away from your body. It takes the work out of the triceps and places strain on your shoulders. Keep your upper arm parallel to the grips.
2. Don't sway your body back and forth, or use a "rounded" motion (like doing a breast stroke in swimming). doing so is using momentum to help propel you and builds no muscle.
3. Do go straight down. Do come to a complete stop. Do pause. Do return up in a straight line. In other words regardless of the amount of tilt to your body everything is held steady there is not a front/back shift of anything.
4. Don't go lower than just past parallel with the upper arms to the floor. It will put massive strain on your shoulder joint.
5. Don't lock the elbows at the top. Like any other lifting, locking out is "resting" the muscle. If you need to rest, stop.
Do’s and Don’ts on a Bench:
1. Don't slide your behind out any further than is necessary to clear the bench going down. Your backside should scrape the bench as you move, this keeps strain out of the shoulders.
2. Don't move your feet.
3. Don't flair the elbows out. They should remain pointed back.
4. Do come to a stop going down. Don't hit the floor.
5. Don't lock the elbows coming up. That's resting the muscle. if you need to rest slide your bottom onto the bench.
When using a station the more you lean forward the more it works your chest and the less your triceps (it puts you in a push up position). I will do sets and lean gradually more forward with each one as I tire. You can place a chain around your waist and hang additional weight for more muscle building work. God love you if you do!
When using a bench the closer you place your feet to the bench at the start, the easier the dip is. To make it more difficult you can place your straightened legs on another bench of the same height or higher as the one your sitting on. You may also place weights on your lap for additional muscle building work. But this can prove cumbersome. Instead try the Seated Dip Machine
. It provides the flexibility to use less than body weight but more than using a bench.
Muscle building importance:
Used to build thickness in the chest, triceps, shoulders and even traps if you shrug as you lift. A very advanced and difficult body weight move. Only after a period of developing your chest and shoulders with bench and military presses should this be used. It is the second step of building your triceps (compound presses are first), and should be mastered before isolating triceps. I never do a triceps workout without doing them.