Exercise Essentials, Part 6: Dip
What is a dip?
The dip or also known as the parallel dip. To perform a dip/parallel bar dip you use a a set of parallel bars or something similar like handrails on steps. With your arms fully extend you hold yourself above the bars and then lower your body down until your upper arms are approximated parallel to the floor. To finish the rep you  Press back up.
As the same with chin-ups,you can can perform dips using body weight or to add some more resistance you can use a dip belt or weight held in your feet.
Why do dips?
The dip is another great exercise for working the upper body, it hits the chest and triceps, as well as many others stabilizers and accessory muscles. The dips works the pectorals muscle(chest) and as of the vertical motion puts less force on the front delts (shoulders) in the push. The dip would have to be considered one of the best overall chest AND triceps builder.
Types of dips
Like rows, dips are more easily categorized by variables than discrete exercises. Here are some of the possibilities.
Take home points on overhead pressing
What is a dip?
The dip or also known as the parallel dip. To perform a dip/parallel bar dip you use a a set of parallel bars or something similar like handrails on steps. With your arms fully extend you hold yourself above the bars and then lower your body down until your upper arms are approximated parallel to the floor. To finish the rep you  Press back up.
As the same with chin-ups,you can can perform dips using body weight or to add some more resistance you can use a dip belt or weight held in your feet.
Why do dips?
The dip is another great exercise for working the upper body, it hits the chest and triceps, as well as many others stabilizers and accessory muscles. The dips works the pectorals muscle(chest) and as of the vertical motion puts less force on the front delts (shoulders) in the push. The dip would have to be considered one of the best overall chest AND triceps builder.
Types of dips
Like rows, dips are more easily categorized by variables than discrete exercises. Here are some of the possibilities.
- Angle of forward lean – The more upright the body is held, the less emphasis is placed on the chest (and the more stress is put on the shoulder joint). Very upright dips are often called “triceps dips” for this reason. More forward lean increases the chest recruitment and usually increases the amount of weight can be used.
- Bar dips when you put your hands on two bars parallel to each other and dip in between (most gyms have something like this)
- Chair dips - turn around two chairs so the backs are facing each other, grab them by the top, one in each hand and dip in between (you'll have to bend your knees and make sure they're sturdy enough to hold you)
- Ring dips - like you see gymnasts do between two rings, extra hard because you have to stabilize your body more.
- Bench dips - you can use a chair or a bench, or anything flat, just put your hands behind you on the flat surface, feet out front and dip down. This can be hard on your shoulders, try the other variations first.
- Use a full range of motion Start each repetition with your elbows not quite fully extended , so that they aren't locked  Lower yourself until upper arms are parallel to the floor
- Watch your depth Make sure that you don't lower yourself below parallel, lowering too deep you can injure yourself o
- Tuck your chin Keep your head back and neck in neutral position.
- Hold your body angle
Take home points on overhead pressing
- The dip is a great chest and triceps builder.
- Altering your body angle you can work either the chest more vs the triceps.
- For a true challenge, try dips on parallel rings, rather than bars.