Focused muscle: chest muscles, triceps
Fitness level: Advanced, experienced
Dips represent an effective exercise for the chest and triceps that can be performed in different ways and intensities. But there is also a high risk of serious injuries that comes along with dips.
Dips can be performed on the dip machine at the gym, the bars, a bench, or the floor. The most popular version would be on the bars working out with your entire body weight. This type should only be practised by experienced athletes. In starting position your arms rest close to your body on the bars with tight grip. The rest of your body is hanging in the air. From that position bend and stretch your arms alternatingly to the back performing up and down movements with your body. Keep your trunk, abs, shoulders, arms, and chest tensed at any time during the exercise. Please do never stretch the elbow joint maximally.
Dips could also be practised seated at the dip machine. This version can already be performed at an earlier training level but is not suitable for complete beginners. Please adjust the weight according to your physical conditions. For more variety the exercise can be performed with your arms resting on a bench or the floor.
Dips bear the risk of shoulder injuries. Especially the structure of the capsule and ligament of the shoulder front are stressed significantly as soon as the upper arm exceeds the shoulder level. You should stop the down movement at an elbow angle of 90°. Even better would be working out with a higher angle.
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