Most people find dips extremely difficult, with good reason—they are. They also happen to be one of the best exercises for your chest and upper body that money can buy. If you can't do even one, don't despair. Nowadays, most well-equipped gyms have an assisted dip machine that helps you by pushing up as you stand on a platform. Better to use the help than to use bad form with your full body weight.

Dip start/finish position. Dip midposition.

Here is how you properly perform a dip:

1. Stand between the two handles, bend your knees, and hold yourself up by keeping your elbows straight. If you're using an assisted dip machine, keep your feet flat on the platform.

2. Slowly bend your elbows, lowering your body as far as you can comfortably— ideally, until your upper arms are parallel to the floor; then return to the initial starting position with a smooth outward breath.

The following is a list of don'ts:

> Snap or lock out your elbows as you push yourself up.

> Arch your back.

> Allow your elbows to jut out toward the side; keep them pointed directly backward.

The following is a list of do's:

> Keep your chest up.

> Keep your chin tucked and your eyes focused on an object directly in front of you.

> Keep your knees bent.

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