Dips | How to Perform Dips | Powerlift Pro App

Find parallel bars or dip bars at a dip station. Stand between the bars and hold onto them with your hands, making sure your palms are facing inward. Your arms should be fully extended.

Lift your feet off the ground and straighten your arms to support your body weight. This is your starting position.

Lower your body by bending your elbows, keeping your elbows close to your body. Keep your torso upright and your chest out. Descend until your arms are just about parallel, or just above parallel, to the ground.

Pause briefly in the bottom position, then push yourself back up by straightening your arms, focusing on using your triceps to push yourself up.

Fully extend your arms at the top of the movement, but avoid locking out your elbows.

Repeat the exercise for the desired number of repetitions.

Important tips:

Keep your core engaged and your body straight throughout the exercise.
Avoid swinging or using momentum to lift your body. Focus on controlled movements.
Breathe out as you push yourself up and breathe in as you lower yourself down.
Focus on feeling the tension and contraction in your triceps and chest throughout the exercise.
If you’re new to dips or find them challenging, you can start by using an assisted dip machine or placing your feet on a bench for support. As you get stronger, you can gradually increase the difficulty by using less assistance or adding extra weight.