Dip Station

If you want a ripped chest, deltoids and triceps then I have one piece of advice for you buy yourself a freestanding dip station. Basic freestanding dip stations consist of a solid metal frame, solid base and 2 parallel dip bars coated with slip-proof rubber grip for about $100 online. A weight belt or dipping belt can be added around the user's waist if they want to dip more than their body weight.

Dips are performed by:

• Grasping the two parallel bars that are approximately shoulder-width apart.
• Raise yourself up to until your arms are straight and support the entire weight of your body.

Lower yourself so that your elbows are bent at 90-degree angels and you feel the flex in your shoulders.

Use your arms to push yourself back into your initial straight-armed position.

I also use modified versions of the dip exercise to emphasize certain muscles. For example to perform:

Chest Dips lean your body forward while dipping.

Triceps Dips keep your body straight and rigid while performing dips.

When I started doing dips I didn't yet possess the strength to support my bodyweight on parallel dip bars so I performed what's known as bench dips. All you require for bench dips is a flat weightlifting bench.

Just place your hands on the bench behind you (fingers facing you; at shoulder width) (Figure 01). Shift your butt forward off the bench and stretch your legs out straight so that your feet rest on the floor or a stool in front of you (Figure 01). Dip your butt and legs down towards the floor in a plank-style so that your arms bend at the elbows at 90-degree angles (Figure 02).

Figure 01 Figure 02

Bench dips provide the same benefits as a dip station only they take away the need to support the weight of your legs and feet. As your strength increases, you can increase the resistance by placing weight plates on your lap. This technique trained me so I was able to perform regular dips on a dip station.