Dips are a classic bodybuilding exercise that get a bad reputation.
There are many misconceptions about them. Some lifters think that dips cannot be done with any added weight. Many lifters think dips are not a primary exercise. And some lifters think that they will be harmful for your shoulders. The truth of the matter is that any exercises done with poor form is harmful.
Dips done with proper form are no more harmful than any other pressing movement. Using proper form not only allows you to get stronger and more muscular, but it also allows your joints, ligaments, and tendons to go through a full range of motion.
How do you get better at dips? There are three things you must do to improve your performance.
1) Properly Position Your Body
Before you begin doing dips, you have to get your body in the proper position. To get into the right position you must first step up and grab the parallel bars. Once you are the top of the exercise keep your legs straight or slightly bent. Your body should be rigid.
You cannot start your dips without being tight and locked in. If you are loose and floppy at the top, you are going to increase your chances of getting injured. Once you are locked in you can now start descending.
2) Slightly Tuck In Your Elbows As You Descend
As you descend you will want to tuck your elbows in a bit. A slight elbow tuck ensures that your chest, triceps, and shoulders are getting equal stimulation. To make dips hit your chest harder you can flare your elbows out and slightly lean forward. To make dips hit your triceps harder you will tuck your elbow in more and stay more upright.
3) Touch Your Bicep To Your Forearm
To do full range dips, you will descend into the bottom until your bicep touches your forearms. That complete a proper rep.
You don’t want to get into the habit of doing half-reps. If you want to truly build an impressive body, you need to do your exercises with a full range of motion.
Conclusion
Doing dips correctly will allow you to maximize all the muscle and strength that you can get out of your upper body.
I’ll holla at you next time.
The People’s Trainer,
Fitman
