Exercise Execution

• keep body upright with elbows turned in (‘shove’ them towards each other throughout, don’t allow them to flair out to the sides)

• (ideally) use a hand spacing that allows the shoulders, elbows and wrists to form a straight line at the top (bars / machines may not always allow for this however)

• keep shoulders pulled back / scapula retracted (no internal / external rotation of shoulders throughout)

• come down to form a 90º angle between triceps and elbows at the bottom (no deeper)

• avoid locking shoulders at the top, instead squeeze hands inwards while locking-out the triceps briefly

(1) Parallel Bar / Machine Dips

(for seated machine dips try sitting ‘prone’, facing the apparatus instead)

• pay extra attention to ensuring that the torso remains vertical (no forward lean) with knees in front and bent

(2) Bench Dips

(between 2 benches ideally)

• keep butt close to bench

• if unable to achieve target reps, extend the set by bringing the feet to the ground and gradually bringing them closer and closer through to completion

(3) Supported Machine Dips w/legs straight

(facing away from the apparatus, place feet onto a stability ball and roll them forward slightly so that just the heels are pushed into the ball – elbows and hands should be behind the shoulder)

• if there’s any forward pelvic movement, bend knees as required to fix the issue

• as fatigue sets in, if necessary, bend the knees and roll the feet up as needed to help assist in completing the movement