Bodyweight Chest Dips | Bands With Brandon
Bodyweight Chest Dips - Grab two, even, parallel bars in each hand that are positioned so that your hands are slightly wider than shoulder width. You want the bars far enough off the ground so that when you are in the bottom of the movement, with your legs crossed behind you, your knees will not touch the ground.
Press yourself off of the ground, with your arms fully extended, elbows slightly bent, legs bent at the knees and crossed at the ankles behind you. This is the starting position. Lean slightly forward with your chin tilted downward. This will emphasize more of the chest as you perform the exercise.
In a controlled manner, lower yourself until your upper arms are just beyond parallel to the ground. You should feel a stretch in your chest, but no pain in your shoulders. Then press back to the starting position while focusing on using your chest. Repeat for repetitions. You can perform this exercise for multiple sets, resting up to a minute between sets.
Be very careful. While this exercise is a very effective chest exercise, it also puts your shoulders in a very vulnerable position. If you have shoulder issues I do not recommend performing this exercise. Perform the exercise slow and controlled. Do not to go too deep. Try not to lock your elbows at the top of the movement.
This is an excellent exercise that you can perform at home or at a playground. You can use two side by side chairs, the 90 degree angled bars of any balcony or playground equipment. You could also purchase a power tower, door frame dip bar, dip stand station, or dip fitness bar. There are many very affordable options that take up very little space.