The Chest Dips is one of those exercises that use nothing but body weight. There is no need for barbells, dumbbells, benches and etc. All you need are parallel bars to grab and enough space between the bars and the floor for you to maneuver. Since this is a workout that uses body weight, it is very effective when it is combined with push-ups
This exercise can be quite challenging for beginners, so if it’s your first time, don’t lose motivation and self-esteem just because you made on dip or two. Don’t worry, the body will wake up and adapt to the workout movement. Today it will be able to do 2 repetitions, but the next time you exercise the chest dips they will be 4 or 5 repetitions.
Grab on to the parallel bars and straighten your arms. If there is enough space between you and the floor, straighten your legs to; if not, it is OK to bend the knees backward.
Remember that balancing the body will working out is essential to this exercise.
From initial, straight arms position, lower your body until the elbows reach a bit lower than 90 degrees angle. Than lift your body to initial position and start another repetition.
If your chest are in an angle forward, than they are the one’s doing the lift. If your body is in a straight line all throughout the repetitions, than the triceps are doing most of the work.
Muscles that are involved in this exercise are the chest, shoulders, triceps and abdominals; the work of the abdominals is to maintain body balance. The Chest Dips are also expellant for stretching the pectorals major and the shoulder girdle. Inhale when lowering down and exhale when you lift the body up.
Since you are using your own body weight for exercising, it is recommendable that you do 3 sets with as much as you can repetitions.