Dips are a bodyweight exercise that are excellent for stimulating the lower chest as well as the triceps. The upright version focuses on the triceps.
Exercise
Dips
Upright
Type: Bilateral
Rest: 180s
Equipment: Dip Station
Tutorial
1
Stand at the dip bars and grasp the handles so that your palms are facing inward. Get into the starting position. Your arms are straight and your body is in the air. Keep your legs straight and slightly in front of you so that you are in an upright position.
2
Now lower your body vertically, mainly using your elbows, to about 90° or as far as your shoulders can be held stable in a retracted position (shoulders back). Breathe in as you do this.
3
Pause for a second in the lowest position.
4
Now push yourself back up from the lowest position, using your elbows, to return to the starting position. Breathe out as you do this.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
You can use your legs to shift your upper body forwards or backwards more easily. Stretch your legs out and hold them slightly in front of you so that you can stay as upright as possible. 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.
You can also use a dip belt or a backpack with extra weight to make the exercise harder.
Muscle groups
Primary
Triceps
Secondary
—
Tertiary
—
Equipment
Device
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