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| Muscles worked: |
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Primary: Lower and Outer Chest
Secondary: Shoulders and Triceps |
| Instructions: |
- Raise yourself off the ground and onto parallel dip bars.
- Your hands should be gripping the bar handles with your fingers on
the outside, facing away from your body.
- Keep your elbows close to your sides and your knees barely in front
of you, slightly bent.
- Slowly lower yourself down to the point where your upper arms (shoulder
to elbow) are parallel to the floor or until your lower chest is as low
as your hands.
- Raise (push) your body up to the starting position. Hold for a brief
second flexing (squeezing) your chest.
- Once you can no longer do the exercise on your own, have your partner
hold your feet at waist level. You determine how much assistance you need
by pushing your feet down on your partners hands.
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| Don'ts: |
- Don't allow your body to swing around and don't simply drop your body
down. Resist your bodyweight and lower yourself in a slow, controlled manner.
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| Alternate exercises: |
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| Note: |
- Only use your partners assistance when you can no longer do the exercise
on your own. If you cannot do one repetition without your partners assistance
then start out with him/her holding your feet.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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