Execution
Setup:
Grip dip bars with palms facing inward.
Lean slightly forward to emphasize chest activation.
Lowering Phase:
Lower yourself slowly until elbows reach 90°.
Keep elbows slightly tucked, not flared out.
Pressing Phase:
Push through your palms, straightening your arms.
Exhale at the top and squeeze the chest.
Targets:
Men
Beginner: Bodyweight
Intermediate: +25 lbs
Advanced: +50 lbs
Elite: +100 lbs
Women
Beginner: Assisted
Intermediate: Bodyweight
Advanced: +15 lbs
Elite: +45 lbs
Advanced Techniques:
Weighted Dips: Use a dip belt for progressive overload.
Slow Negatives: Lower yourself for 4-5 seconds to maximize hypertrophy.
Paused Reps: Stop at midway for 2-3 seconds before pressing back up.
Explosive Reps: Perform dips with controlled explosiveness, improving power.
Focus On:
Maintaining a controlled movement to avoid unnecessary joint stress.
Keeping shoulders down and back throughout the movement.
Key Tips:
If too difficult, use an assisted dip machine or resistance band.
Add weight using a dip belt for progression.
Keep elbows close to the body for safety.
Common Mistakes:
Staying too upright, making it triceps-dominant.
Dropping too quickly, increasing shoulder strain.
Not reaching proper depth, limiting effectiveness.