Dips

Place your hands firmly on a dip station, ensuring a shoulder-width grip. Use climbing or jumping to position yourself in the starting stance.

Descend in a controlled manner, lowering yourself until your elbow reaches or goes beyond shoulder level, or as far as feels comfortable.

Reverse the movement and ascend back to the starting position.

How To Do Dips

Grip and Hand Placement

Ensure that you locate bars that allow for a shoulder-width grip. Having bars too far apart can lead to awkward shoulder movement and difficulty maintaining proper form. On the other hand, bars that are too close together can impede achieving a good depth.

Core Engagement and Posture

Once you have jumped or climbed to the starting position, remember to engage your core and maintain good posture. Keep your shoulders pulled down and back. Failing to maintain core tension can result in a more unstable and shaky movement.

Leg Positioning

To enhance stability during the exercise, cross your ankles and maintain a slight knee bend.

Controlled Movement

Maintain full control throughout the entire range of motion. Avoid rushing and focus on strict form. Your elbows should move backward, not outward, and your shoulders should remain down and back.

Adjusting Weight to Your Ability

If the bar dip feels too challenging, you can modify the resistance by using a resistance band. Place the band around your wrists, allowing it to hang between your arms in a U shape. Position your feet or knees on the band to provide assistance during the ascent. Conversely, if the exercise feels too easy, you can increase the resistance by using a weight belt and attaching weight plates to it.