How do I build up to dips?

[Leanne]

Hey all,

Just started doing the Advanced workout. (Once I hit the point of being able to do essentially six reps of the Beginner workout, I figured it was time to move up.)

I'm doing inverted pull-ups and inverted chin-ups because I am just not strong enough to do real ones yet. I can manage about 3-4 of those, but dips ...

Man, dips are made of fail for me. How do I build up to those? I can barely do one -- and not even a full dip, just sort of a little bit.

I have access to a park full of workout equipment, so I'm using their parallel bars for this (and also for the aforementioned inverted pull-ups and chin-ups). Would doing other exercises on the parallel bars be helpful?

[Gowaduv]

Nothing is better for dips than dips I don't have a set of parallel bars to try the real thing (I basically do those bench-dips on anything that will support my weight, including the bars of handicapped stalls and my desk at work with my feet on my chair). I imagine that putting a box under you and starting by lowering your self down with your arms, then putting as much of your arms into the upward part of the dip as you can would work.

[spezzy]

bench dips, then weighted bench dips.

or you could use bands to help hold up some of your bodyweight.

[Leanne]

Bench dips look like a good solution. I noticed when I went back to look that Steve also recommends decline pushups, so I'll be giving both a try. Thanks!

[GymratAnarchist]

Definitely bench dips, IMO. I started training a guy last fall who was significantly overweight and couldn't do a dip to save his life. I had him start on bench dips for a while and now he's cranking out regular dips like nobody's business Spezzy's idea of weighted bench dips is great, as well. I would also try, as you gain strength and confidence, to get into the end position of a dip and sloooooowly and under as much control as you can exert lower yourself down. Basically just working negatives for a while.

PS: You probably know this but, if your body mechanics are like the great majority of the population, going below parallel on dips can invite shoulder problems, so be careful with that.