Dips - the correct exercise execution

There are many fitness exercises that look easy at first glance. If you don't want to embarrass yourself in the gym, you should practice the exercises in peace at home first. Dips are one of the easier exercises, but they must be done correctly. This exercise is very popular among men. It gives you defined and toned arms and also strengthens your upper body. What exactly dips are and how they work Many people have no idea what the modern term dips means. The German term "Barrenstütz" is more common. This exercise is traditionally performed hanging on either two bars or rings. First we will explain the simple version on dip bars or parallel bars. Stand between the two bars and grasp them with your hands. To do this, stand on a raised surface, if possible. Your arms should definitely be fully stretched. The raised surface makes it easier for you at the beginning. Without it, you have to use more strength. Bend your legs and you will automatically tip forward a little. Now slowly bend your arms and lower your body. Your elbows should point outwards and your upper arms should move away from your body. Now move down as far as you can in a controlled manner. Your minimum goal should be a 90 degree elbow bend. As soon as you are in the lower end position, you can push yourself back up. The exercise ends with your arms slightly bent. With the dips you train your chest muscles, triceps and the front part of your shoulder muscles. Exercises for beginners If you don't have enough strength for the classic exercise, then look for a pull-up machine in the gym. You can stand on a platform or kneel on it. The additional weight helps you to push your body upwards. You can slowly get used to the dips on the pull-up machine and gradually build up strength. Other variants You can do the dips in two other variations. If an exercise becomes too easy for you, you can always make it more difficult by adding weights. This first variation is quite easy and is only a slight change to the classic variation. To do this, tilt your upper body further forward as you bend your arms. The Arnold Dips are named after Arnold Schwarzenegger and are performed on the bench. Stand in front of the long side of the bench and first sit on the edge of the bench. Now place your hands on the edge of the bench a little more than hip-width apart. From this support position, stretch out your legs. Then lower your body again and then move it back. Your upper arms must always be close to your body. You can change the level of difficulty at any time by changing the position of your legs. Benefits of Dips Dips are a demanding and complex exercise. You can do them without any equipment in any gym or even at home. Even though dips are very popular with men, women can do the exercise too. However, you should only do dips if you already have experience in strength training. Without well-trained muscles, the exercise will quickly overwhelm you. If you have health problems with your shoulder muscles, it is better to avoid dips altogether. Avoid common mistakes Don't just press with your shoulders, but also with your triceps and chest. Never fully extend your elbows, only bend them slightly. Never spread your upper arms too much when doing the bench variation.