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A basic exercise to build your chest muscles and triceps and their overall muscle mass.


Stand between the parallel bars.

Grab the handles with your arms straight and lift yourself up. Take up the starting position keeping your body lifted slightly bending your elbows.

Feet are crossed and knees are bent.

As you inhale, slowly lower yourself down by bending your elbows.

Try to go down to the lowest point, stretching your chest well, but avoid joint pain.

Slowly rise up, as you exhale, avoiding jerking your body upwards.

Typical mistakes and tips

The straighter your torso is, the more emphasis will be on the triceps.

Avoid simply dropping your torso while going down and jerking upwards on the way back up.

Look straight in front of you or at the floor.

If you can easily perform more than 20 reps, try increasing the load by attaching a barbell plate using a special belt.

Or wear a backpack with the weights on your back.

If it is difficult for you to do dips, start with the Gravitron machine.

Exercise type: weight
Muscle groups: arms, shoulders, chest