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.
