Ah, yes, the dip, one of the most beneficial exercises that you are not doing. What’s that, you are doing your dips and you don’t know why I am picking on them? I’ll explain more about this: if they are not a part of your routine right now, you need to introduce yourself to this powerful exercise. Known as one of the best ways to build up your triceps and chest (yes, your chest, believe it or not) the dip is an old-school strength builder that has now taken on a new love by many weightlifters. I want to show you some advanced techniques when performing dips that can take your strength to a whole new world.
When most start out with doing a dip, they will put their arms up on a weight bench, with their feet on the ground, and start doing the exercise, wrong! Sure, this method of doing a dip can be great for those with no strength, yet, but I want to show you the way to really pack on some muscle. When doing an exercise that is focusing on your triceps, the main source of strength for your arms, you should be seeing some quick gains in functional strength. To start out with some really intense dipping, prop your feet up on something so that they are parallel and you are sitting at an L angle. Right away, you will notice that these kind of dips become much harder. You will notice an increased burning feeling in your arms. If you feel the burning in your shoulder, primarily, readjust how you are dipping to ensure that the work is put on the triceps.
Once you are able to perform over twenty repetitions with your body weight, we can ramp it up again. I want to mention that these kind of step ups, concerning the dip, should not all be done in one exercise session. To progress to the final section of doing this exercise correctly took me about a month to get to. The cool thing is that once I got my triceps a nice base of strength, I was noticing some of the fastest muscle that I have ever packed onto my arms. My method might be a little more crazy than what you are used to do but, I promise, it works. As a matter of fact, I would attribute the dip exercise to having good sized arms that I do today.
If you have a backpack laying around, put a couple of small dumbbell plates into (think 5-10 lbs to start out). After that, perform your dips like you normally would. By consistently being able to dip down and back up, with more weight on your back, you are putting increased pressure on your triceps. Provided that you only increase the weight in small increments, over a specified length of time, you will continually break down and rebuild those triceps and your chest, as well. Again, if, at any time, you feel pain in your shoulders, this is a sign that you are putting strain on the wrong part of your body. Dipping is not easy and it is a way to test yourself to see what you are really made of. However, if you want triceps that hug your shirt every so tightly, you have got to be doing some weighted dips!