Arms Dips Exercise

                     Arms Dips Exercise

Arms dips, also known as triceps dips, are a popular bodyweight exercise that primarily targets the triceps muscles, along with engaging the shoulders and chest. It can be performed using parallel bars or any elevated surface that can support your body weight. Here's how to perform the arms dips exercise:

1. Setup:

   • Find parallel bars or two sturdy elevated surfaces that are about shoulder-width apart.
   • Place your hands on the bars or surfaces with your palms facing down.
   • Keep your fingers pointed forward and grip the bars firmly.

2. Starting Position:

   • Lift yourself up with your arms fully extended so that your feet are off the ground, or position your feet on a support to make the exercise easier.

3. Execution:

   • Lower your body by bending your elbows until your upper arms are parallel to the ground or your elbows are at a 90-degree angle.
   • Keep your elbows pointing backward, not flaring out to the sides.
   • Avoid letting your shoulders hunch up toward your ears; keep them down and engaged.
   • Pause briefly at the bottom of the movement.

4. Return:

   • Push yourself back up to the starting position by straightening your arms.
   • Squeeze your triceps at the top of the movement for an extra contraction.

5. Breathing:

   • Inhale as you lower your body down.
   • Exhale as you push yourself back up.

6. Repetitions and Sets:

   • Aim for 8-15 repetitions per set.
   • Perform 2-4 sets, depending on your fitness level and goals.

Tips:

• Keep your body close to the bars and maintain a straight body alignment throughout the exercise.
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• If you're a beginner or find the exercise challenging, you can start with your feet on the ground, bent knees, and gradually progress to the full parallel bar version as you get stronger.
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• Avoid locking your elbows at the top of the movement to prevent unnecessary strain on the joints.

Remember to warm up before performing the arms dips and consult with a fitness professional or healthcare provider if you have any pre-existing injuries or medical conditions. Always listen to your body and stop the exercise if you experience pain or discomfort.