Push-ups, like vanilla flavours, are reliable, but when you want something different but just as good dips are your answer. Dips also work out your chest, shoulders and triceps, but focus on slightly different parts of those muscles. Combine that with push-ups and you will build awesome chest and “pushing” strength.
Before you try chest dips, make sure you can do a full push-up and have no pain in your shoulders and elbows. Dips can be done with either your body weight or a weight that’s tied around your waist, between two chairs or parallel bars. While holding onto both chairs or bars that are about shoulder width apart, suspend yourself in the air, using your arms, core and legs to hold your whole body afloat and steady. Then you slowly lower your body by bending your elbows until they’re about 90 degrees and push back up. Once you try them, you’ll probably find them pretty difficult to do at first. You can work up to them by:
- Building the proper range of motion: Keep your legs on the ground and lower yourself to get used to this up-down pushing motion. When you return, hoist yourself back up as fast as you can to practise. Make sure you can comfortably get your elbows to form a 90-degree angle without strain on your shoulder and don’t go any deeper than that.
- Using static holds: Practise just holding yourself up on the bars without swaying for 10, 20 or 30 seconds at a time.
Just generally getting stronger in your upper body and core from other exercises will go a long way toward helping you complete dips. For more tips on setup and bad habits to avoid, check out the full video.
How to Do Dips – Chest & Triceps Exercise [Buff Dudes]