Chest Dip Guidelines
- Torso forward
- Legs forward
- Medium to wide hand width
- "Gunslinger" elbows position
- Contract the abs to maintain form
- Don't lock out the elbows at the top position
- Shoulder drops slightly below the elbow in bottom position
- Head neutral: Don't look up or down.
- To build the chest, do full-range dips with an additional load of 50% bodyweight for 6-8 reps.
Triceps Dip Guidelines
- Torso more upright
- Legs back
- Narrower hand width
- Elbows closer to the body
- Squeeze the glutes to maintain form
- Lock out elbows in top position
- Shoulder drops slightly below the elbow at bottom
- Head neutral: Don't look up or down.
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