Exercise:Low Bar Dips

A great way for novices to work up towards full dips (and avoid the humiliation I felt
after my first try) is by first practicing with the feet resting on the ground. This is most
commonly done by placing your hands on a bench or a low bar held behind the back,
with your hands in a pronated grip.

Al Kavadlo doing low bar dips

Beginners should start with their knees bent and feet flat on the floor. This allows you
to push gently with your legs in order to give your arms some assistance. Make sure to
hold your chest high. Don’t allow your shoulders to shrug upwards.

When low bar dips with your feet flat become easy, you can progress to doing them

with your legs straight and your toes pointed up. Let your legs relax and allow your hips

to hang down right below your shoulders. Your arms will have to do more of the work

this way.

It might take a lot of practice for some people to get the feel for how to perform this

move correctly. It is common for beginners to shrug their shoulders, lean over and

hardly bend their elbows at all. Most of the time, these people have no idea that they are

doing it until someone points it out and guides them through the proper range of motion.

I can’t tell you how many times I’ve literally had to hold someone’s arms and physically

bend their elbow for them to perform the correct movement pattern. It’s always helpful

to videotape yourself in order to objectively assess your form. Nowadays everyone has a

camcorder in their phone, so it shouldn’t be too hard.

The jump from low bar dips to full parallel bar dips can be a big hurdle. You’ll likely

need to be able to do at least 20 on the low bar before you’ll manage even one dip on the

parallel bars. Some may get there quickly (young men especially), but it will take longer

for others. Don’t be in a rush to get to the finish. One step at a time, one rep at a time.

Here are some exercies for your triceps wich is neccesary for Dips.