Gym Shorts: The Dip

New to the dip or looking for a quick technique tutorial? Learn how to do dips in one short video.

How To Do Dips

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:

  • Grip
    • Wider shoulders = wider grip
    • Wider grip = further out
    • Jump up to the top position
  • Jump up to the top position
  • At the top
    • chest up
    • tight abs
    • elbows locked
  • At the bottom
    • vertical forearms
    • shoulders below the elbows
  • On the descent
    • lean forward slightly
    • unlock the elbows
  • Breathe at the top

The dip is a great accessory lift that trains the forearms, pecs, delts, and especially the triceps. You can do them for high reps for hypertrophy or increase the intensity by using a dip belt.

A note, if these hurt your shoulders, then just don’t do them. We love dips, but there are other accessory & bench & press supplemental lifts that target the triceps & other muscles that contribute to bench press & press strength.

To add them to your program, you can first do AMRAPs (as many reps as possible) until you can do 3 sets of 10. From there, we’d recommend adding weight and progressing the weighted dips similar to LP.

If you want to do dips but can’t you can use bands to do these assisted and do negatives–just like you would for chin ups or pull ups. Furthermore, strengthening your press and bench will help. Finally, increasing your strength-to-weight ratio with weight loss can help as well.

Click HERE to check out our in depth tutorial on the dip and HERE to reach about getting a pump, adding some muscle – essentially, becoming a beefcake.

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