Dips for a stronger upper body
Dips are the way to go if you want to gain overall power, strength and muscle. Most gyms have a dip station you can use. Avoid doing dips on rings or between benches and use parallel bars.
Proper execution of dips is important to decrease the risk of injury.
By leaning forward into the movement the emphasis is shifted from the triceps to the chest muscles. By staying upright the focus is more on your triceps.
Follow these simple steps to a stronger upper body:
- Step 1: Grab parallel bars and balance yourself at the top with locked elbows.
- Step 2: Now slowly lower your body by bending your arms while leaning slightly forward.
- Step 3: Lower yourself under control until your shoulders are below your elbows at the bottom.
- Step 4: Lift your body back up to the top by straightening your arms. Repeat for reps.
Remember to inhale at the top, hold it while going down and exhale at the top again.
Do negatives if you lack the strength to do dips by only lowering yourself to the bottom position. Jump back on to the dip bars after each rep. Aim to do 10 negatives before attempting to do one regular dip.
Dips are excellent to develop the following muscles:
- Arms, especially your triceps and forearms
- Chest and shoulders
- Abs because your body is kept neutral as you move up and down