Dips are another classic exercise that intensively works the chest, arms, and deltoids, often by using your own body weight. Learn how to perform dips properly from a professional trainer in this workout video.
Lift self on bar
Lower self
Extend fully upwards
Change width of dips
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-season training for football: Dips. So dips is going to be the fourth exercise in this super set that we're working with here. I want you to follow up doing the pull-ups for max with the dips so we're going to come here with the bar and [PH] Jonesy's going to demonstrate doing the dips again and I'm going to just reiterate some of the key points that we want to work with here. So Jonesy's going to get started. And as he's working, he's coming down as far as he can each time so that his shoulders are coming down underneath his elbows and then he's working with a full extension all the way up. Good. And then I want to talk about some variations that you can do with dips. So I want to talk about some variations you could do with dips. If you're lucky enough to be able to have a dip bar that you can adjust like this then you can change the width of your dip as well which is going to be really good to do so the body will then also work first learning how to stabilize and produce force from wider angles through the shoulder girdle. So Jonesy's going ahead and demonstrate with this. Then there's also subtler changes that you can do as variations for the dips, okay? You can also work with your legs straight or try to bring the legs out in front of you as you go. So those are all small, minute changes that you can do with dips as well. I also want to mention that before is that we're doing max for pull-ups and for the big guys, that may be hard and saying do the max for pull-ups here, on the dips it may be hard too but go for the max. If you need assistance, go with the assistance and take it where you can. And that's the end of this super set and then we're going to move on to our next super set.
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