The dip is a classic upper body exercise. There were parallel bars installed in public schools before your parents were born. That’s how old school the dip is. It works the chest, triceps and shoulders. It’s a really good pectoral exercise since the muscle gets a nice stretch at the bottom. However, many people may not be even able to do a single repetition. This tutorial will help you get your first dip.
When you are doing dips you are lifting your whole bodyweight minus the forearms which stay put. This means that if you are really fat, you are lifting something close to an elephant. The first thing you need to do is lose some of the extra weight. That will reduce the stress on your joints during the movement as well as help you get more reps with good form. To lose weight follow a basic exercise regimen and somewhat clean diet which promotes caloric deficit (your body should receives less energy than it burns)
2.Do push-ups – lots of them.
The best way to get stronger for your first dip is by doing push-ups on push-up handles or some other device that allows you to go deeper at the bottom. The push-up works the same muscles as the dip but requires less strength.
If you are not strong enough to do regular push-up with your legs straight, perform them on your knees and later on switch to the harder variation once you are strong enough.
The best push-up variation to be used as assistance for the dip would be the close-grip since it places more stress on the triceps which is heavily used during dips. Work up to 4 sets of 10-15 close grip push-ups and the next time your try dips you will be able to do more than just 1 rep.
Note: Don’t do triceps dips on a bench with your arms behind you since the movement places too much stress on your shoulders and your are risking impingement and rotator cuff issues.
Good luck on the way yo your first dip – it’s much easier than you think.