- The best way
to do pure negatives with Dips
is to use a hip belt, though dumbells can also
be used.
- Set up two benches
behind the dip bars so that the bench ends are
directly under the handles and the benches run
parallel to the bars.
- Stand on them
with the weight hanging between your legs. Remove
your feet from the benches and lower yourself
down.
- Instead of allowing
your feet to go down to the ground, rest your
toes on the benches (don't let them help, though).
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- When you get to the
bottom, stand up on the benches back to the starting
position and repeat. You can allow your feet to go
all the way to ground if you want, though. Simply
climb back up onto the bench again.
- If you are doing dips
for chest, that is how you're going to have to do
it as with chest dips you should be hunched over with
legs under you or in front of you.
- Weighted
Dip negatives can be done with extremely
heavy weight. It is also possible to do them as partials
or as lockout holds. This technique is one of the
best ways to gain mass and strength in the triceps,
chest and shoulders very quickly.
- Here are a few tips
for setting up the weight. Lean the plates against
one of the benches. Kneel behind them. Run the chain
of the belt through holes. Clip it on then stand up
on the benches. To stand on the benches, step up then
pull yourself up with your hands, too.
- Another way to do negatives
without a hip belt is to use a dumbell between the
feet. Place a bench or box behind the dipping bars
then place a heavy dumbell on its end on top. Get
your hands into position on the dipping bars then
hook your ankles around the handle of the dumbell.
Swing it up and off into position then lower slowly.
At the bottom, release the dumbell, pick it up and
put it back on the bench. Repeat.
"I
feel I can see noticeable improvement since using these
exercises
and I have hardly scratched the surface in the number
of exercises that
have been provided in the e-book. I just love 'em!!!"
- Ian Leigh.
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