What's going on nation? Today, I'm gonna demonstrate for you guys how to
perform a dip now the dip is a great compound movement
That's gonna target all three heads of your triceps however
There's a few different variations of the dip that you can
utilize if you want to target your triceps more or your chest
We're gonna go over two of those variations today and keep in mind that no matter what
Variation you're using you are still stimulating triceps and chest
In the exercise and you're also gonna be feeling fatigue throughout your shoulders and upper traps
Now in order to target your triceps more you want to use a traditional dip station
Where your hands are grabbing onto the bars
And your elbows are as close to your body as possible in
Order to perform the variation where you target your chest more you want to use parallel bars now
I don't have parallel bars other than my monkey bars up here
But I do have the matterhorn and what this allows me to do is if I'm facing forward
I can get my hands in nice and close and target my triceps, and if I face away
I'll be able to get a wider grip, and it will act as parallel bars to the demonstration
Begin each version of the dip by holding yourself in the air and keeping your feet together while
Contracting your abs and glutes to stabilize your body
to target all three heads of your
Triceps you want to hold the dip bars so that your hands are close to your body and
focus on keeping your head and chest
Up and your elbows close to your torso throughout the movement
Your core and glutes should remain contracted as you
descend and be sure to lower yourself as far as your shoulder flexibility will allow
Once fully descended return to the starting position and repeat
To target your chest you're going to have to find a pair of parallel bars
The parallel bars will allow you to have a wider placement with your hands
Which will help you lean forward and look down throughout the movement
Once again your core and glutes should remain contracted
as you descend and be sure to lower yourself as far as your shoulder
flexibility will allow
Once fully descended return to the starting position and repeat
Now I want you guys to make sure that you always do a full warm-up for your shoulders before performing dips
especially if you're going to be doing the full range of motion if
You have tight shoulders and are looking for a good warm-up routine click the video above
So there you guys have it
That's how you perform both variations of the dip to target either your
triceps or your chest if you guys have any more questions
Feel free to join us in the forum discussion topic over here for more great tips
Exercises routines and recipes be sure to join us on Scotthermanfitness.com and as always
More good stuff coming soon. See you guys
If you're looking for a quick way to switch things up log into your SHF
profile and go to the workout section of the website
Once there click on the muscles you want to train
then you'll be brought to a page where you can further filter down your search
Now you have a complete list of all the routines that target your chest and utilize only a barbell or dumbbell
From here you can rate the routine add it to your routines in your profile
And if you scroll down you can see a write-up of the entire routine as well as photos of all the exercises
You can also download a printable PDF. Just by clicking on it