Dips are a bodyweight exercise that are excellent for stimulating the chest as well as the triceps. The upright version focuses on the triceps.
The Gravitron device uses a counterweight to help you perform the dips. It is suitable for beginners who find it difficult to perform dips at first.
Exercise
Dips
Upright
Type: Bilateral
Rest: 150s
Equipment: Gravitron
Tutorial
1
Kneel or stand on the board of the Gravitron device and get into the starting position. Your wrists should be in line with your forearm and your palms should be facing inwards. Arms are stretched and body upright in the air.
2
Now lower your body vertically mainly from your elbows - to about 90° or as far as your shoulders can still be held in a stable retraction (shoulders back). Breathe in as you do this.
3
Stay in the lowest position for a second.
4
Now push back up from the lowest position using your elbows to return to the starting position. Exhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
The wrist should not be bent. Keep it in line with your forearm to avoid injury. Only go down as far as your shoulders can still be fixed.
Muscle groups
Primary
Triceps
Secondary
—
Tertiary
—
Equipment
Gravitron
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