Let me just start by saying,
even if you're STRONG with dips, this exercise is going
to challenge you like you're never been challenged with
a dip before.
To give you an idea, I can
do 50 reps of bodyweight dips but 5 reps on this version
is tough.
But don't let that scare you!
You're going to LOVE this one. This is GREAT exercise for
the entire upper body.
Basically, instead of using
bars for dipping, you're going to throw a couple of bands
over a couple of bars and use THOSE for dipping on. The
setup requires a rack but it's really easy to put together.
First, of course, you'll need
some bands. They'll need to be fairly thick bands because
they'll be supporting your weight during the exercise.
Click
here to get yours at the same place I get mine.
I'm using the green bands
for this exercise and they're just about perfect for this
one.
So set the safety rails in
your power rack as high up as they go then put two Olympic
bars on the rails.
Next, throw a band over each
bar. You're tying the bands on, just folding them in half
over top of the bars.
Set your hands in the band
loops.
Now get yourself ready to
dip...
Get yourself into the locked-out
position. Here's where the fun starts...
Slowly lower yourself down
into the bottom of the dip. Be very sure to do this slowly
and under control. If you drop down, your balance will be
compromised. Every moment you're suspending yourself (I
probably should have called this one Band Suspended Dips,
come to think of it), you're entire upper body is clenched
to try and balance.
So you're in the bottom position...now
it's time to get back up.
Use a powerful push downwards
to try and get yourself back up. Because you're using bands,
you'll have to push down hard to stretch the bands and get
enough tension to raise yourself up.
With that big push, you're
going to bounce up higher than where you started. Be prepared
to restabilize yourself when you come back down from that
bounce.
Keep going for as many reps
as you can get.
This is a tough exercise but
VERY effective. Your triceps, chest and shoulders will be
on fire after just a few reps.
