Dips are a wonderful way to work the upper body, from the arms and chest to the back muscles. Learn how to perform dips properly from a professional trainer in this workout video.
Begin fully extended on bars
Lower fully
Power up with chest & arms
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-season training for football: Dips: So this is the third exercise in our third super set. Once we finish renegade rows, we're going to come over for dips. [PH] Jonesey's going to demonstrate the dips for us. If you have a dip bar in your gym, that'll be perfect. If not, see if you could somehow try another contraption for dips. Jonesey's going to hop up [DEMONSTRATING]. He's going to get full extension to his elbows and really deep press his shoulders so he gets as high as he can at the top of his dip. As he comes down, he's going to come down so his shoulders come to elbow level or below. Preferably try to go as low as you possibly can. Let your range of motion grow as the exercise progress. Dips are very hard exercises for someone that is actually a heavy set person. There are ways to still perform dips such as using an assistant dip machine in a gym or using a band that you can hook onto the dip bar and then step on top of it. It's really important to try to work the whole set of dips, all 10 dips with full range of motion. If you're not getting a full range of motion, then look for assistance. So with the band, you want to just strap it on to the dip bar and then step into the band. That will help give you assistance to complete the dips. So the band will give you assistance to complete the whole dips so that you could get the full range of motion. Work on the full range of motion through the shoulder girdle is very important and will help translate over to good strength development for you out there on the field. Then we have another exercise next, which is plank dog pointers.
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