Dips

Proper Positioning

1. Grab the handles with the palms facing in

2. Elbows pointed directly back and tucked in

3. The body is positioned between the handles as the arms hold the body erect

4. Keep the head in a neutral position

5. Chin slightly raised, as the chest opens up

6. Can either extend the knees until almost locked in front of the body OR flex the knees bringing the lower legs to a position parallel to the ground

Proper Technique

Eccentric - Descend

1. Inhale on the downward phase of the movement, contracting the core region and glutes to create more stability

2. Slowly lower the body in a controlled manner until elbow flexion is parallel with the handles

3. Focus on contracting the pectoralis muscles throughout the entirety of the movement

Concentric - Ascend

1. Exhale on the upward phase of the movement

2. Primarily, contract the pecs, as the triceps act as secondary muscles initiating elbow extension

3. 'Squeeze' at peak contraction

4. Do not lock at the elbows

Essential Tips

1. The more the body is leaned forward the more emphasis is put on the pecs

2. Keep the wrists firm in a flexed position

3. Less forward lean is a triceps dominant workout