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Exercise

Arms

Dip
Target: triceps, chest

This can be tough to get right at first, but keep at it if you want to add real power and mass to your upper arms.

Dip

Grip parallel bars just wider than hip-width.
Point your elbows straight back.
Lower slowly and push back up powerfully.
Lower as far as is comfortable (try not to overstress your shoulder joints).
Don’t swing your legs for momentum and keep your body upright throughout.

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CLICK IMAGES TO START WORKOUT

Variation: Assisted dip

If you struggle to do full dips, the dip machine can help you get started.

View Variation: Assisted dip

Variation: Weighted dip

If you find dips easy, hang a weight plate from your waist so that you hit failure within your chosen rep range.

View Variation: Weighted dip

Variation: Fold dip

Draw in your knees and lean forward during the dip. It takes pressure off your shoulder.

View Variation: Fold dip

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