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.
related posts
Tip: The Cable Pullover Lat Finisher
After your big lifts, finish off your lats and get a good stretch with this exercise.
Tip: Use a Band For This Glute Exercise
Improve your hip hinge and strengthen your butt with this simple move.
A Joint-by-Joint Approach to Training
Think about training from a joint perspective and you’ll get better results from your workouts. Here’s how.
Tip: The Reason You're Not Yoked (Yet)
Struggling to build shoulders and traps? Eliminate your biggest obstacle with these three exercises.