How to Do Leg Assisted Dips
Leg assisted dips are a great exercise for building upper body strength, particularly targeting the triceps, chest, and shoulders. This variation uses your legs to help support some of your body weight, making it easier to perform than traditional dips.
Step By Step Guide to Properly Execute Leg Assisted Dips
- Starting Position
- Position yourself in front of a dip bar or parallel bars. Place your hands on the bars with a firm grip, and keep your feet on the ground to support your weight. Your arms should be straight, and your body upright.
- Execution
- Bend your elbows to lower your body slowly, keeping your chest up and elbows close to your body. Use your legs to assist by pushing slightly off the ground as needed.
- Top Position
- Pause briefly at the bottom of the movement when your elbows are at a 90-degree angle, ensuring you maintain control and stability.
- Lowering Phase
- Press through your palms and use your legs to help push your body back up to the starting position, straightening your arms fully.
Benefits of Leg Assisted Dips
- Improves upper body strength, particularly in the triceps, chest, and shoulders.
- Enhances muscle endurance and stability.
- Provides a scalable exercise option for beginners or those with limited upper body strength.
Common Mistakes to Avoid
- Avoid flaring your elbows out too wide; keep them close to your body to prevent shoulder strain.
- Do not rush the movement; maintain a controlled pace to ensure proper form and muscle engagement.
- Ensure your feet are providing just enough support without taking over the movement entirely.
Follow these steps and tips to master Leg Assisted Dips with proper form and efficiency.
FAQ About Leg Assisted Dips
Leg assisted dips are like a fun way to help your arms and chest get stronger. You sit on a bench or chair, put your hands next to your hips, and slide your bottom off. Keep your feet on the ground to help you. Bend your elbows to lower yourself, then push back up. It's like a mini push-up with a little help from your legs. Do a few every day to get stronger.
Leg assisted dips help you build strong arms and shoulders while making it easier to learn the dip exercise. They also improve your balance and coordination. Plus, they’re a great way to get stronger without needing heavy weights!
Leg assisted dips use your legs to help support some of your body weight, making the exercise easier. This is great for beginners or those building strength. Regular dips rely solely on your arms and shoulders to lift your entire body weight, providing a more intense workout. Both exercises target the triceps, chest, and shoulders, but leg assisted dips offer a gentler introduction to the movement.
Leg-assisted dips primarily target the chest, triceps, and shoulders, with secondary engagement of the core and upper back. Since the legs provide support, more focus can be placed on building strength in the pushing muscles while reducing strain. This variation is great for beginners working toward full bodyweight dips or for those recovering from injuries.
