Chest Dips
4 SETS - 15 REPETITIONS
1. Set Up:
Find a dip station or parallel bars that are sturdy and at an appropriate width for your body.
Make sure the bars are positioned at a height that allows your feet to clear the ground.
2. Starting Position:
Hold onto the bars with a firm grip, palms facing your body, and your fingers gripping the bars from underneath.
Your arms should be fully extended, and your body should be suspended above the bars.
3. Chest Forward:
Lean slightly forward, allowing your chest to be in front of your hands.
This forward lean will emphasize chest engagement during the movement.
4. Descent:
Inhale as you lower your body by bending your elbows.
Keep your elbows pointing out to the sides, not backward.
5. Pressing Up:
Exhale as you push through your palms to extend your arms and raise your body back to the starting position.
Focus on using your chest and triceps to perform the pushing motion.
6. Range of Motion:
Lower your body until you feel a stretch in your chest muscles, aiming to achieve a full range of motion.
7. Finish:
Once you’ve completed your set, carefully release your grip and step back from the dip bars.
Tips for Proper Chest Dips Form:
Controlled Movements: Perform the exercise with controlled and deliberate movements to avoid swinging.
Chest Engagement: Focus on leaning forward slightly to emphasize chest activation.
Elbow Position: Keep your elbows pointed outward to target the chest muscles more effectively.
Grip and Hand Placement: Maintain a grip that is comfortable for your wrists and shoulders.
Stance: Cross your legs or bend your knees to avoid touching the ground during the exercise.
Warm-Up: Perform a brief warm-up before starting your dip sets to prepare your muscles.
Safety: Be mindful of your strength level and avoid overexerting yourself, especially if you’re new to dips.
Breathing: Inhale as you lower your body, and exhale as you push back up.