The dip is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.

Performing the Exercise Edit

To perform a dip, the person hangs from a dip bar with their arms straight, bends their arms to a 90 degree angle (thus lowering their body), and then returns to their starting position of straight arms (lifting their body's weight). Difficulty can be decreased by using an assisted-dip machine with a counterweight that helps push the body up. This exercise is varied for different people, due to their different sizes, with short people being able to cope better with a narrow type dip, but not with a wide arm dip. Tall people will have greater ease in this exercise overall as their reach to body size ratio is greater.

Variation Edit

Usually dips are done on a dip bar, lifting the entire body weight. To make the exercise heavier, you can hang weights onto your weight lifting belt. A lighter dip variation is "Bench Dips", where you do dips between two benches. Put your hands on one bench and your feet on another bench in front of you.

External Links Edit

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