EXERCISE PDF
Dips
Support your body on fixed bars and bend and straighten the elbows, keeping a relatively upright torso.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Triceps brachii
- Pectoralis major
Assisting & stabilizing muscles
- Anterior deltoids
- Serratus anterior, trapezius and other shoulder stabilizers
- Abdominal and other trunk muscles (sway control)
How to perform
- Use a secure dip station and stable access step. Wrap your thumbs around the bars and support your body on your arms.
- Keep your chest naturally lifted and brace your abdomen. Bend your knees if needed and keep the legs still.
- Inhale and slowly bend your elbows to lower your body. Stop at a comfortable depth you can control.
- Exhale and press the bars to return to the top. Finish by placing your feet on stable support before releasing the bars.
Cautions
- Stop for shoulder, elbow or wrist pain or instability. Adjust assistance or difficulty if you cannot support your bodyweight.
- Avoid repetitions that end in a fall. Provide stable access and enough clearance for your feet.