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	How to perform Dips

Dips are superior to Push-ups, as your entire body is in motion and are easy to perform weighted. As with Pull-ups & Chin-ups, Dips compel you to raise your own body weight. It exerts pressure on your upper body, thereby building muscle. Here we outline how to do Dips using correct technique.

How to Perform Dips? Lift yourself on 2 supports keeping your elbows locked. Bring down your body till your shoulders go below your elbows. Force yourself up by unbending your arms.

Types of Dips:

Parallel Bar Dips. Parallel bars separated by 55cm/22″. You can use Squat Rack with 2 removable parallel bars for Dips.

Rings Dips. Dips on rings are tougher than parallel bar Dips: as you must steady yourself a lot more.

Chair Dips. Place 2 chairs back to back & do dip in their midst. Get stable chairs to prevent your fall.

Bench Dips. Feet raised, hands on a bench. DON’T DO. The body placement is dangerous for your shoulders, particularly when done weighted.

Advantages of Dips: In Push-ups your feet provide the support. In Dips your entire body travels through space. Dips are tougher and thus better than Push-ups since you must steady your body. Other benefits of Dips:

Develops Strength: Dips develop lockout strength: by unbending your elbows. It improves the Bench Press & the Overhead Press.

Develops Muscle: Dips builds your triceps & chest muscles.

Rehab: Use Dips if you can’t perform the Bench Press due to a shoulder injury. Dips use equivalent muscles, perform them if your shoulders can bear them.

What If I Am Unable To Do 1 Rep? Avoid Dip Machines. The strength developed on machines is useless. Dips are tougher: you must steady yourself. If you are unable to perform 1 rep, opt for one of these:

Get Help. Ask somebody to assist you while lifting yourself by holding your side with his hands and crouching up & down.

Partials. Stand on the 2 supports keeping elbows locked. Release your elbows, go down slightly & drive back up. Slowly increase the range of motion as your strength increases till you go below parallel.

Weighted Dips. Change to Weighted Dips after you can do 10-15 reps using correct technique to ensure the exercise is hard enough.

Dumbbell In Midst of Legs. Place a dumbbell in midst of your feet while performing Dips. Is useless for weights over 10-15kg.

Rucksack. Sport a rucksack & place plates inside it. Always use a strong rucksack to prevent it from breaking.

Belt + Chain. Put on a belt. Fix plates to a chain and to your belt. This is the best method for Weighted Dips.

Dip Procedure. You may not be able to bend forward & go very deep. If your shoulders or sternum pains, stay more erect thus keeping your chest up. But always use the following conventions for Dips.

Grab The Bar. Place your thumbs about the bar & grab it tightly. Higher the force exerted on the bar, stronger you become.

Look Ahead. Don’t look right ahead or to the floor. Look at a point immediately ahead of you.

Breathing. Take a deep breath when hanging with locked elbows & keep it held. Bring yourself down & come up again. Breathe at the peak, not while doing the reps.

Chest Up. Prevent your shoulders from rolling forward. Your chest should be up & shoulders back. It’s good for your shoulders.

Arc Your Legs. Intersect your feet. Allowing your legs to hang reduces strength. Contract your glutes while lifting yourself up.

Go below Parallel. Your shoulders must go below your elbows. Depth extends your chest a lot, but may be damaging for your shoulders.

Lock Elbows. Force out of the depth till your elbows are locked. Contract your triceps. Avoid partial Dips.

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