Maximum Muscle With These Two Types of Dips
Here’s what you need to know:
Dips can be considered as the upper body squat.
They work a massive amount of muscle burning a heap of calories in the process.
And they’re hard which is why most people don’t do them correctly, or at all.
There’s two different dip variations that you can do depending on what muscle groups you want to hit more.
Let me show you the two variations in the video below.
So from the video, you learned that there are both chest and triceps dips that you can do.
The triceps dip is the more common style that you will see or would have done in the past.
Setting up for this is really easy, just play around with your hand position. Once your hands are set you just need to ensure that your body stays vertical throughout the movement to place emphasis on the triceps.
You can either have a false or regular grip depending on what you find more comfortable.
With the chest dip the angle of the body changes.
Make sure that your chin is tucked into the chest with your legs out in front of your body.
Let you elbows flare out a little so you can really hit your chest.
Think of it like doing a DB press and squeezing your chest together throughout the entire movement.
In terms of programming these bad boys into your workouts.
I like to make sure that the joints are warm as they can be somewhat taxing.
You can do anywhere from 3 – 20 reps depending on your strength. I wouldn’t recommend going any lower than three because of the stress that it places on your joints.
With the depth, you’ll see that I only went to just below parallel, this works the muscles effectively while simultaneously sparing the joints from unnecessary strain and pressure.
On a side note dips aren’t for everyone. If you’ve got poor shoulder mobility or do a lot of over head movements you may find that your shoulders
If you’ve got poor shoulder mobility or do a lot of over head movements you may find that your shoulders aren’t to0 welcoming of the dip. If this is the case I’d recommend cutting out dips in favour for a different pressing variation.
If this is the case I’d recommend cutting out dips in favour for a different pressing variation, neutral grip would usually work best here.
That’s all there is to it.
Jack ‘Dippin Fo Dayz’ Zuvelek
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