Body Banao

Dips is an exercise where your entire body moves. They force you to lift elevate your own body-weight. It stresses your upper-body helping you build muscle. Here’s how to perform dips properly.

Lift yourself on 2 supports keeping elbows fastened. Bring your body till your shoulders go below your elbows. Press yourself up by relaxing your arms.

Dips Variants for Dips:

Parallel Bar Dips. Parallel bars separated by 55cm/22?

Rings Dips. Tougher than parallel bar Dips: you have to steady yourself more.

Chair Dips. Keep 2 sturdy chairs back to back & do dips in their midst.

Bench Dips. Feet raised, hands placed a bench. Don’t do it. The torso placement is harmful for your shoulders, particularly if done weighted.

Advantages of Dips.

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

Develop Muscle. Dips build your triceps & chest muscles.

Rehab. Use Dips instead of the Bench Press in case of a shoulder injury, as they both use the same muscles.

What If You Are Unable to Do 1 Rep? Avoid Dip Machines. The strength developed on machines is useless. If you are unable to 1 rep, use one of these:

Get Help. Ask for help while lifting up by holding your side with his hands and squatting up & down.

Partials. Climb on the 2 supports with tensed elbows. Relax your elbows, go down some distance & come back up. Slowly increase the range of motion as your strength till you can go below parallel.

Weighted Dips. Do Weighted Dips after you can do 10-15 reps with right method to ensure the exercise remains tougher.

Dumbbell In Middle of Legs. Place a dumbbell in middle of your feet while performing Dips. However this method fails with weights over 10-15kg.

Rucksack. Put on a rucksack & fill it with plates. Use a sturdy rucksack to prevent breakage.

Belt + Chain. Put on a belt. Fix plates to a chain and tie it to your belt. This is the best method for weighted dips.

Dip Method. Initially, you may not be able to bend forward & go very deep. You can remain erect in case your shoulders or sternum pains. But always use these rules for Dips.

Grasp The Bar Tight. Place your thumbs around the bar & grasp it hard. Higher the force applied to the bar, the stronger you become.

Look Ahead. Look at a point just in front of you, instead of forward or downward look.

Breathing. Take a deep breathe while hanging with tensed elbows & hold it. Breathe at the top, not in between the reps.

Chest Up. Don’t allow your shoulders to come forward. Your chest should be up & shoulders back. It prevent shoulder problems.

Curl Your Legs. Keep your feet crossed. Hanging your legs reduces strength. Contract your glutes while going upward.

Go below Parallel. Your shoulders must be below your elbows. Depth extends your chest more, but may be harder on your shoulders.

Fasten Elbows. Come out of the bottom till your elbows are straightened. Press your triceps. Avoid partial Dips.