Stand on bench or elevation between parallel bars. Mount wide dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Bend knees and hips slightly and place forefoot on bench or elevation below.
Lower body by bending arms, allowing elbows to flare out to sides. If necessary, use minimal assistance of lower body to control descent, allowing knees and hips to bend, keeping forefeet in contact with bench or elevation. When slight stretch is felt in chest or shoulders, push body up until arms are straight and repeat, again with minimal assistance from legs.
Resistance can be reduced by pushing with legs more or using assisted machine.
Standard Chest Dips can be performed for greater challenge.
- Deltoid, Anterior
- Triceps Brachii
- Pectoralis Major, Clavicular
- Pectoralis Minor
- Levator Scapulae
- Latissimus Dorsi
- Teres Major