Proper dips involve a specific technique to maximize effectiveness and minimize the risk of injury. Here's a breakdown of how to do them correctly:
Understanding the Dip
Dips are a highly effective bodyweight exercise, primarily working the chest, triceps, and shoulders. To ensure you're doing them correctly, focus on your form and movement.
Proper Dip Technique
Here's how to execute a proper dip, based on the provided reference:
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Starting Position:
- Grip the parallel bars with your hands shoulder-width apart.
- Lift yourself up until your arms are fully extended and your body is hanging straight.
- Keep your shoulders relaxed and not shrugged up towards your ears.
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The Descent:
- Lower your body slowly and in a controlled manner.
- Lean slightly forward. This forward lean is crucial to reduce stress on the shoulders, as mentioned in the reference (0:20).
- Allow your elbows to bend, letting your chest move forward between the bars.
- Descend until your upper arms are roughly parallel to the ground or slightly below. Do not go too deep if you're just starting, or have shoulder issues
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The Ascent:
- Push yourself back up, using your chest and triceps.
- Depress your shoulder blades at the top of the movement. This helps engage the correct muscles (4:18)
- Fully extend your arms at the top of the movement.
- Return to the starting position and be ready to start your next repetition.
Key Points to Remember
- Control: Avoid jerky or rushed movements. Focus on controlled, smooth reps to maximize muscle engagement and minimize injury risk.
- Range of Motion: Don't go too deep if it causes pain or discomfort, especially if you are a beginner. Gradual increase in depth is recommended.
- Breathing: Inhale as you descend and exhale as you push back up. Consistent breathing is crucial for maintaining proper form.
- Progression: Start with assisted dips if needed and gradually progress to unassisted dips as you gain strength.
- Listen to your Body: If you feel any sharp pain, stop the exercise immediately.
Common Mistakes to Avoid
- Shrugging Shoulders: Keep your shoulders down and relaxed throughout the movement.
- Rushing the Reps: Maintain a controlled pace during the descent and ascent.
- Going Too Deep: Avoid lowering your body too far, especially if you're a beginner, as it can strain your shoulder joints.
- Flaring Elbows: Keep your elbows close to your body to target the correct muscles and reduce stress on the elbow joints.
Summary Table
| Phase | Action | Key Focus |
|---|---|---|
| Starting | Grip bars shoulder-width apart, hang with arms extended, shoulders relaxed. | Stable grip, relaxed shoulders |
| Descent | Lower body slowly, lean slightly forward, bend elbows, stop when upper arms are parallel to the floor. | Controlled movement, forward lean, proper depth |
| Ascent | Push back up using chest and triceps, depress shoulder blades, extend arms. | Engage correct muscles, full extension |
| Ending Position | Return to the starting position with arms fully extended | Controlled return to start |
By following these steps and tips, you'll be on your way to performing proper dips safely and effectively.
