Stand at the dip bars and grasp the handles so that your palms are facing inwards. Get into the starting position. Arms are stretched and body is in the air. Keep your legs straight and slightly behind you so that you are in a bent-over position.
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
From the lowest position, push yourself back up from the elbow 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
You can use your legs to shift your upper body forwards or backwards more easily. Extend your legs and keep them slightly behind you so that you can stay as bent forward as possible. The wrist should not be bent. Keep it in line with your forearm to avoid injury.
You can also use a dip belt or a backpack with extra weight to make the exercise heavier.
Muscle groups
Primary
Chest (lower)
Secondary
Chest
Tertiary
Triceps
Equipment
Weight plate
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