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Dip Variations, & Progressions

Dips are a great exercise that you can do with your own body weight or by adding weight through a weight vest, a back pack, or a plate hanging belt.  Dong dips will work your triceps, shoulders, chest, and like most other bodyweight exercises your core too.  Unless you have some serious shoulder issues you should be doing some kind of dip variation in your training program.  It creates a balanced physique in the upper body.  

If you have never done them before, the best way to get a start is by putting your feet on the ground, and your hands in a bench.  Do what you can not to bend your knees as you lower your self down.  When your elbows are at a 90 degree angle, push yourself back up.  Repeat this as many times as possible.  Put this exercise in your circuit workouts for muscle building

The next step after you can do 20 reps of the previous variation of the dip is to up the difficulty by putting your feet up on another bench.  You want the 2 benches to be about the same height.  Putting your feet up on another bench gives you less leverage, and makes the shoulders, chest core, and triceps do more work.  It takes the legs out of the exercise.  

The next step is to do dips with your legs in the air at a dip station.  This makes the exercise much more difficult, but also much more effective for building upper body strength.  That is exactly what you want this exercise to do.  

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