Exercise No. 9 Dips

Dips are a decent way of developing your triceps with body weight, and there are variations and such that make them harder and cause growth in the back of your arms as well as your deltoids. Your pectorals do work some in dips, if you're looking from that from them, I'd recommend dips on a straight bar instead of parallel bars.

So, to begin with, dips are somewhat difficult, I'll offer a few before hand exercises and we'll proceed further more with dips.

   So, first, you should be able to do a good twelve or fifteen push ups with your arms at your sides to target your triceps. It will give you the general desired strength before hand in your triceps and deltoids.

   Good, you have your push ups. Lets do dips.

Dips:

   First off, to perform so, you must find parallel bars of the sort, or you could use the backs of two steady chairs. Now, let your body hang, your trapezius, triceps, and deltoids will be supporting your weight unless your bending your elbows as far back as possible and the weight is resting on your joints and biceps.

   Bend your elbows the other way, go down, and when you go down, simply push up. Just like that. It's hard at first, of course, but soon enough these come with practice and time.

   For beginners, you can do static holds where you hold the dip position with your arms bent to gather muscle memory, and you can do baby dips as well which are just very shallow dips and you will accomplish these with time. Good luck!

-The Fitness Cookie