Keeping your chest up and your core engaged, lower slowly as far as you can then press back up powerfully. Why Once you can comfortably manage three sets of ten parallel bars dips, sticking to a slow and controlled tempo, you may want to consider adding extra resistance to your reps in the form of a weight plate.
This will challenge your muscles far more, but start out with a small plate — 2. Loop a long band between the bars and rest your knees on it. Lower as normal, then enjoy some assistance from the band as you push back up.
As you get more confident with the move you can sub in lighter bands, gradually reducing the assistance until you need no bands at all to perform a dip. Keep hold of those bands, though, because you can loop them over your shoulders to create resistance, making the exercise harder. Adding a core cruncher like a hanging leg raise at the end of your dip varies the benefits of the move, as well as making it a whole lot harder. Dip from a station or bars as normal, then push back up until your arms lock out.
Hold your torso still as you lift your legs until they are extended in front of you, parallel to the ground. Hold the position for a second, then lower your legs slowly back to the start and go straight into your next dip. Some of you reading this may not be able to get to a gym for numerous reasons, leaving you to do bodyweight-only training.
And in these cases dips are simply awesome, as all they require are two sturdy objects of the same height that are close enough to properly perform the movement make sure of this before commencing. If you normally do dips with weight, you can instead slow the movement down so that you are lowering your body over seconds and raising over , which will make it feel like you are using far heavier resistance.
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Go High or Low Certain movements work extremely well as low rep power-type exercises while others lend themselves best as high-rep pumpers. Continue to inch your feet out week after week, progressing to more advanced variations to challenge yourself. When performed incorrectly, this exercise can cause a shoulder impingement, or an injury to the muscles between bones in the shoulder area. The bench dip is simple from an equipment angle, but there are some nuances to its form.
Watch out for these common mistakes. Make sure you lower down until your upper arm is parallel to the ground and your elbow forms a degree angle. When you let your elbows flare out, you move the tension from your triceps to your shoulders, which can cause injury. Move slowly and with control for maximum results. Once this becomes easy, try adding weight. Starting with your feet on the floor again, position a dumbbell or weighted plate in your lap for added resistance. Position two benches — or even chairs — across from each other.
Place your hands on one and your feet on the other, completing a dip. Instead of using a bench for a dip, use a chair. Position yourself away from the chair and complete the movement. Load the appropriate weight, put your knees on the pads and your hands on the bars, then complete a regular dip. Your Privacy Rights. To change or withdraw your consent choices for Byrdie. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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Wellness Fitness. Leoni Jesner is a health and fitness writer who specializes in nutrition and functional training. Byrdie's Editorial Guidelines. Medically reviewed by Briana Bain. Fact checked by Aaron Johnson. Aaron Johnson is a fact checker and expert on qualitative research design and methodology.
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