0%

Which muscles are used?

The dips work your chest, shoulder and arm muscles. Depending on the variation, you can train one of the muscle groups more specifically.


What do you need for this?

You should have a parallel bar or parallel bar rings available to perform dips. You can find this, for example, as part of our outdoor station or also practical for indoor use on the parallel dip bars or our training wall.


Execution:

Classic tricep dip

The variation we show you in the video is the classic tricep dip. The focus here is on your upper arms. Position yourself between the two dip bars and grasp them with your hands. From this starting position, push yourself out of the standing position. As soon as your feet are in the air, bend them slightly as shown in the picture. Make sure that your elbows remain above your wrists as much as possible. Now alternately push yourself up until your elbows are almost straight and then lower yourself back down.

Important: At the same time, make sure that you build up tension in the centre of your body.

The deeper you go in this exercise, the more your upper arm muscles will be exposed to stimuli, allowing you to increase the effectiveness of your strength training. As a beginner, however, you should try it out slowly and gradually increase the intensity, as the strain on your elbow is very high during this exercise.

Position Execution Variant 1

Position Execution Variant 2


Alternative variant:

Shoulder dip for a strong shoulder

As mentioned at the beginning, you can use different grips or postures to focus your body more specifically in the execution. As an alternative, we will introduce you to dips, which you can use in your strength training if you want to train the shoulder area more specifically. The starting position is the same. However, you lean your body further forwards as you lower yourself down. Unlike in variation 1, the shoulders are in front above the wrists when lowering.


Repetition:

For the dips as we have presented them to you, you should do between 3 and 5 sets of 5 to 10 repetitions each. It's important that the technique is correct at all times. If you are not able to perform the movement optimally, you should do fewer repetitions at first and then increase over time.

We wish you lots of fun and success in copying them!

Your team from K-Sport