By Ken Gack on September 7th, 2008

Weightlifting Technique: How to Perform Dips

Dips are an effective exercise to build your tricep muscles. Here is a quick description of how to perform dips.

Dips are a highly effective multi-joint, compound lift for your tricep muscles. Dips should be a key exercise in your tricep routine.

Dips are typically performed from a station with a set of parallel bars
Grip the bars and lower yourself in a controlled manner until your upper arms are parallel with the floor
Press yourself up, focusing on your triceps until your arms are completely locked out
As you get stronger, you can perform your dips using additional weight to make them even more effective. Many gyms have weight belts with attached chains you can use to hang weights from your waist.
If you cannot perform dips unassisted, many gyms have an assisted dip machine. By placing your knees onto the machine’s platform while performing the dips, you can add weight to assist you during the lift. As you get stronger on the exercise, you should reduce the weight until you can perform them unassisted.

If your gym does not have an assisted dip machine and you cannot perform dips unassisted (yet), you can use a weight bench
Sit on the edge of the weight bench, placing your legs out straight in front of you, with your knees locked
Grip the edge of the bench with your hands, and slide off the bench so you can lower your body
Keeping your legs straight, lower your body as deeply as you can in a controlled manner
Press yourself back up until your arms are completely locked out
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As you get stronger, you may place weights in your lap during the lift to make the dips even more effective

For more information about my strength training background and an index of other related articles I’ve written, you can visit the following link.

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Josey | Sep 8, 2008 | Reply

One of my favorite exercises! You should write an article about what you eat before a big competition. I am always very curious about that.
Ken | Sep 8, 2008 | Reply

Thanks for the comment Josey.
Dips are a great exercise, I think between them and close grip bench presses, the best exercise there is for triceps.

I have been thinking about writing an article on powerlifting competitions. Regarding what to eat beforehand, you want to change as little in your normal routine as you can before the competition (eating, sleeping, etc.), although your diet can be driven by making your weight class. During the competition, what to eat is crucial – they run a long time and you have to keep your energy up and stay hydrated.