Bodyweight Dips

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Bodyweight Dips


Target Body Part:
Arms

Equipment Needed:
Dip bar

Step 1

STARTING POSITION: Stand between the dip bars, grasping each bar firmly in your hands. Lift your body off the floor. Support your bodyweight through your arms, with both elbows straight. Align your head with your trunk. Your shoulders should be directly over your hands. Keep your wrists in a straight line with your forearms. Gently cross one leg over the other to stabilize your lower extremity. Brace your abdominal muscles to stabilize your spine.

 

Step 2

Gently exhale. Bend your elbows to lower your body toward the floor while keeping your elbows close to the sides of your body. The trunk my tilt forward slightly. Keep your legs directly under your body to prevent excessive forward tilting or swinging of your trunk.

 

Step 3

Lower yourself until your elbows are bent 90-degrees and your upper arms are at, or near, parallel with the floor. Keep the wrists in neutral and do not allow swinging or excessive forward tilt in the torso.

 

Step 4

Pause. Push your hands into the bars and straighten the elbows, returning to start position in a controlled manner. Keep your body aligned vertically and wrists in a neutral. Repeat.

Exercise Progression: Individuals seeking to increase the intensity of this exercise may place a weighted ball or dumbbell in their feet; or wear a belt around their waist, which can attach a weight plate, when performing their repetitions.

While this exercise represents a very functional movement (e.g., lifting oneself out of a chair), it does place significant stresses into the shoulder joint. While performing this exercise, follow the instructions provided carefully and avoid dipping beyond the 90 degree elbow position.

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