Dips – Exercise of the Week

10 Jul 2019

Dips are a great exercise to target, tone and train your arms – helping to build both strength and size. A bodyweight movement, the exercise only requires the use of dip bars to complete. As such, it is useful for those who want to get more accustomed to working with their own bodyweight when exercising. This makes the dip exercise also take on a functional element while helping with balance too! Learn how to complete the exercise here.


dips exercise of the week at westpark fitness

To begin, set the dips bars to a height which means that you will not make contact with the floor when you are suspended between them. Grip each of the handlebars and pull yourself off the floor in a jumping motion, making sure to cross your feet over each other as can be seen in the picture above. Stay suspended in the air without your feet touching the floor and keep your arms straight fully down from your shoulders. If you are new to this exercise, hold this position for a few seconds to get used to how this starting position feels.

dips exercise of the week at westpark fitness

When ready, bend only your elbows to move your body down closer and closer to the floor. This is what is known as the ‘dip’ movement. You can flare your elbows upwards as much as possible while lowering yourself for a deeper stretch. While you should feel this working the muscles of your arms (particularly the muscles at the back of your arms known as the triceps); it should not feel overly sore or painful. If it does, return to the starting position and seek advice from one of our fitness team.

After you reach the bottom of the dip movement, straighten your arms to propel yourself back to the starting position. This is one repetition (rep) complete. Please feel free to ask any of our friendly fitness team should you need a demonstration or advice to complete this exercise properly. They can also advise you on the optimum amount of sets and reps to complete to both reach and maintain your health and fitness goals!

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