Place your feet flat on the ground with your knees at a 90-degree angle. Raising your feet off of the ground will make the exercise more challenging. [3] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021.
Dip down enough that your elbows end up at a 90-degree angle. [5] X Research source
Also, keep your elbows close to your body.
At the top, lock your elbows momentarily.
Try 2-3 sets at a time. For a variation, straighten your legs out in front of you instead of bending at the knees.
If your parallel bars are shorter, you can bend your knees so that you have space between your body and the ground to perform the dips. Keep your upper body straight, too, and your core tight. Don’t worry if you can’t do these right away. Build up to doing this type of exercise by working on your bench dips.
Keep your elbows tucked close to your body; don’t let them splay out. [12] X Research source Make sure to lower yourself slowly. Try to work against gravity.
Try to do 2-3 sets.
To make the exercise harder, add a belt weight before hopping up on the bars. [16] X Research source
Keep the assisted weight under your body weight. For instance, set it to 2/3 of your body weight.
Other machines will have a kneeling assist bar. Step up onto the foot pads below the kneeling pad. Then, grab the bars in front of you and bring your knee up onto the kneeling pad, which may be up fairly high. Let it come down a bit, then add your other knee. Lift yourself up to the starting position with your arms extended. [18] X Research source Always ask for help if you’ve never been on the machine in your gym. Keep your arms on either side of your torso.
Always try to work against gravity when lowering yourself down. Your shoulder will be about the same height as your elbow.
Work on doing 2-3 sets in a row, resting in between.
This process will help keep you balanced and stop the assistance pad from springing up.
Grabbing the bar lower on your palm helps prevent wrist problems.
At the low part of the dip, your upper arms should be parallel to the floor, while at the top, they should be vertical.
Keep your back straight without trying to arch it.
In addition, when you’re crossing your legs, you make yourself stiffer, which lets you do more dips.
