动作要领
Grip the parallel bars and press yourself up with your arms straight.
Lean your torso slightly forward and bend your knees, crossing your ankles if you like.
Lower yourself slowly by bending your elbows, letting them flare slightly outward.
Descend until your shoulders are just below your elbows or you feel a good chest stretch.
Press back up to straight arms, keeping the forward lean.
要点提示
- Use an assisted dip machine or a band if you cannot yet do full reps.
- Keep your shoulders down and away from your ears.
- Add weight with a dip belt only once bodyweight reps feel easy.
常见错误
- Dropping too deep and letting your shoulders roll forward.
- Staying fully upright, which shifts the work to your triceps.
- Swinging your legs to get through the hard part.
在 Bulky 中记录 Chest Dip
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。