Fitness Training Exercises

Strength Training - Chest
The Dip

Equipment Required:

Dip or Parallel bars
Gravitron machine
Chair (for modified variation)

Starting Position:

The parallel bars should fit your body size, that is, hand grip position should be shoulder-width apart and close to the body.
Assume an upright straight-arm support position between the parallel bars.
Bend the knees and cross the ankles to help stabilize the body.

Actions To Execute Exercise:

Bend the elbows and slowly lower the body until upper arm is parallel with the floor (elbows flexed 90 degrees) and elbows are pointing to the rear.
Slowly press up to starting position.
Repeat.

Breathing Technique

Inhale while lowering the body; exhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the back of the upper arms, shoulders and chest (triceps, anterior deltoids, pectoralis).

Variations On This Exercise:

For a modified Dip, place a chair beneath the dip bars. Assume same starting position and lower slowly until elbows are flexed 90 degrees. Step onto the chair and use legs to assist in pressing the body into starting position.
When using two chairs, support body in the same manner as described above, except extend the legs out in front of you; heels resting on the floor. Lower buttocks to floor and press up to starting position.
If a Gravitron is available, it is a good alternative for individuals needing more strength development before doing free weight dips.

Precautions / Contraindications

Do not hyperextend elbows.
This exercise may be contraindicated for some individuals with shoulder or elbow problems, arthritis, high blood pressure, obesity or during pregnancy.

Fitness Training Tips:

Keep the body in a complete vertical position throughout the range of motion. This maximizes triceps involvement.
Be sure elbows point to the rear in the lowered position.
If hand grip is too wide, the upper back muscles will be involved more than the triceps.
Use a spotter when trying dips for the first time.
Maintain a slight forward lean while lowering to work the chest more.