Assisted dips

COURTESY OF GLOBAL FITNESS

Major muscles used

• Pectorals - Lower and outer chest
• Deltoids
• Triceps

Performing assisted dips

• Raise yourself off the ground and onto parallel dip bars.
• Your hands should be gripping the bar handles with your fingers on the outside, facing away from your body.
• Keep your elbows close to your sides and your knees barely in front of you, slightly bent.
• Slowly lower yourself down to the point where your upper arms (shoulder to elbow) are parallel to the floor or until your lower chest is as low as your hands.
• Raise (push) your body up to the starting position. Hold for a brief second flexing (squeezing) your chest.
• Once you can no longer do the exercise on your own, have your partner hold your feet at waist level. You determine how much assistance you need by pushing your feet down on your partners hands.

Be careful

• Don't allow your body to swing around and don't simply drop your body down. Resist your bodyweight and lower yourself in a slow, controlled manner.

Alternative exercises to assisted dips

• Dips
• Weighted dips
• Decline bench press
• Decline bench press (Dumbells)

Courtesy of Global-Fitness.com, your Online Personal Trainer

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