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Steps to perform proper dips:

  • Get into starting position by holding your body at arm’s length with your arms nearly locked above the bars.

  • Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.

  • Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.

  • Repeat the movement for the prescribed amount of repetitions.

Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Demonstration Video here.

Not everybody can immediately do full body weight dips. There are also times when a person wants to do more reps than native body-weight will allow. Applying the principle of Negatives and Drop Sets to dips allows the user to push further for quicker gains.

Another Bodyforce first, Interactive Pull-Ups and Dips allows two separate users to assist or resist each other depending on their desired goals and the X9 configuration. Further “adjustments” can be made by entering the X9’s weight stack system favoring or opposing either user. Another variation, one person can be doing dips while the other does pull-ups and vice versa. This is a useful and fun way for two people to push each other while getting in a great workout. Personal Trainers will also find this function useful in fine tuning their clients output while also getting exercise simultaneously.