On today’s episode of Live Lean TV, I’m showing you how to do dips correctly for beginners, including exercise modifications so anyone can do it.
Well, yes that is one way to train your triceps, but in my opinion, the #1 exercise to supersize your triceps are parallel bar dips.
Dips are the best exercise to build strong triceps.
Based on this, I want to focus in on this specific move, and show you a few beginner and advanced modifications.
Let’s get started.
Here are a few coaching cues on how to properly do dips.
Note: If your parallel bars are v-shaped, use a grip that is as narrow as possible.
2. Slowly lower your body since the lowering portion of the lift is where the maximum muscle growth occurs.
3. The tricep is fully stretched when the bicep touches or almost touches your forearm. If going this low causes you shoulder pain, I want you to stop, and decrease the range of motion, so you stay within your flexibility zone.
4. Once you hit the bottom of the movement, initiate the press from your triceps, so you feel that muscle working.
5. Then extend the elbows to almost lockout, but not full lockout. You want to make sure you keep maximum tension on the tricep, so only go to approximately 99% lockout.
6. Try to stay as upright as possible to maintain maximum tension on the triceps, and not the chest. When you lean too far forward, this exercise becomes the chest dip, where the tension transfers to the chest.
7. Also try to keep your elbows in as close to the body as possible, and don’t let them flare out.
If you’re a beginner and can’t lift up your own bodyweight, I want you to try jumping up to the top portion of the lift.
Then slowly control the eccentric or the lowering of the lift.
This beginner dips modification is called jumping parallel bar dips.
Slowly lower yourself for 4 seconds or more, then jump back up and complete your reps this way.
Once again, the lowering of your body is where the most gains are made.
Don’t worry, you won’t look ridiculous doing this.
Trust me, you’ll look like a badass on a mission.
Once you build up the strength, you can start completing full bodyweight parallel bar dips by adding in the lifting portion of the lift, called the concentric.
It’ll take a little while, but trust me, this is how you build your strength gains.
If you’re wondering how much weight you should lift, bodyweight dips under strict control is a sufficient load for most people.
However, once this gets too easy, you can add more resistance by simply holding a dumbbell between your legs and complete weighted dumbbell parallel bar dips.
Once you get even stronger, you can add even more weight by adding a plate to a dip belt and complete weighted plate parallel bar dips.
I include parallel bar dips in my muscle building program called Live Lean MASS 2.0.
This program contains 4 unique different styles of training that will supersize your muscle building gains.
So if you’re looking to build more muscle, faster, you should check out this muscle building program right here.
Hopefully you enjoyed this style of video post.
Since I see so many people wasting their time doing the wrong types of exercises, I really want to highlight the types of exercises that will give you the most gains, in way less time.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.