HEALTH & FITNESS

Lets do some Dips

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how-to-do-dips

Dips ,which are my personal favorite workout, are exercises performed by gripping parallel bars and repeatedly lowering and raising your body. The primary muscles the exercise develops are the triceps in the arms, but dips also works the pectoral muscles in your chest. Other secondary muscles developed by dips are the anterior and medial deltoids in the shoulders, and the transverse abdominus and the obliques in the abdomen.

LOWERING

While you perform dips, keep your head upright and facing forward. Align your trunk and head throughout the exercise to increase the role of the stabilizing muscles in your torso and arms. Lower yourself slowly and steadily with your elbows close to your body. If you move too fast, you might swing, making it difficult to maintain your balance. Keep your chest and other torso muscles tight to maintain stability.

RAISING

When your elbows attain a 90-degree bend, pause and then begin your return movement by slowly pushing yourself upward until your arms reach full extension. It’s natural to lean forward slightly during dips, but try to keep your body as upright as possible. Repeat the exercise until you are fatigued.

ADDING WEIGHT

To intensify dips, some people wear special belts to which they attach weight plates. Alternatively, you can clutch a dumbbell or weighted ball with your feet. This increases the weight you must lift during the exercise, so it increases the fitness benefits of the exercise. But unless you are in excellent physical shape and comfortable with performing normal dips, you shouldn’t add additional weight.

CONSIDERATIONS

For most people, normal dips provide sufficient exercise. If you’re interested in developing your pectorals or other chest muscles further, design an exercise regimen that includes dips as well as chest exercises. For example, pushups and bench  presses are also effective chest exercises that complement dips well.

 

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