Your seat should be stable enough that it doesn’t topple forward while you work. A workout bench is ideal if you have access to one. If you don’t have a chair or bench, the edge of your bed will work too. [3] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021.
Position your hands so that your fingers are facing forward rather than out to the side.
Don’t let your bottom touch the floor. If you can’t get down to a 90-degree angle to start, that’s perfectly normal. It’s better to not dip all the way to 90-degrees than to dip too far too fast.
If hovering your hips is too difficult, you can use foam blocks under your buttocks to help support you. You still need to engage your arms, but blocks can help you get used to the motion by offering some additional support. [9] X Research source
Lower yourself slowly and with controlled movements.
Continue using controlled movements for the best results.
You can also add an additional challenge to the exercise by lifting one leg and bringing it parallel to the floor.
Keep your head facing forward and keep your neck and spine straight. If you can’t lift your bodyweight, use the steps built into the station or a stool to pull yourself up.
You will need enough room under you to ensure that you can dip down without hitting anything. If you can, bring your calves directly behind your knees parallel to the ground. If you can’t support your weight, suspend a resistance band between the bars and put your knees on it. This should relieve some of the weight. [14] X Research source
Your dip should be a slow, controlled motion. Dipping too far could cause serious injury. Keep your shoulder blades back and down to limit your range of motion and stay safe. If you feel you cannot control your motions on parallel bars, look for an assisted dip machine to help you support some of your weight.
Keep your legs kicked back behind you. You do not want to drop them to support yourself between reps.
