How to Do Dips

Video Transcript

MICHELLE TRAPP: I'm going to show how to do dips. Dips is a tricep exercise, you might've called it a tricep dip. What you're going to find is a captain's chair or anything that have got a handle angled up, because you're going to need this to lift yourself up and down. You're going to walk yourself to the top. I'm going to grab the handles, starting for this exercise, my feet are free. My elbows are not locked out. I've got a slight bend in my elbows. I'm coming down and I'm pressing up. What I'm using is my triceps. I'm coming down, my upper arm stay parallel to the floor and I push up. So no partial reps. What I mean by a partial rep, is this. Not effectively working the triceps there, full range of motion all the way down and up, inhaling on the way down, exhale on the way up. Rep range, anywhere from 8 to 10. I like 3 to 4 sets with these. Another key thing to remember is that, when you fold your legs and you start to lean forward. Your head down, you're going to recruit a lot more chest than tricep. To really keep in the tricep, keep that body up nice and tall, down, up and squeeze. That's how you do a dip.