How to increase your Dips | Calisthenics Starter Guide Ep.1

what's up guys it's Michael and Jana

Cofer here from calisthenics family and

in this video we're going to show you

how to increase your dips so we're going

to show you several exercises and

progressions that you can use to

increase your dip so stay tuned

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alright guys so welcome to the new video

and like Michael said we're gonna

explain how to progress with the dip and

in this video we're gonna do several

variations for literally level 0 of two

weighted dips and also at the end of the

video we're going to do some accessory

exercises to get strong for each muscle

group that you were used before the dip

so let's start off with the first

variation which is the easiest dip

variation and that is the bench dip so

we're gonna use a box for this so

Michaels gonna do the exercise I'm gonna

explain how to do the technique of this

exercise so you get a box the height of

your knees and are you gonna leave on

the shoulder width so like Michaels

doing right now

exactly and now you're gonna walk

literally forward until your hips are

off the box so don't go too much forward

like this that's wrong yes so a little

bit back yes it's like and now you're

gonna make dips until you have a 90

degree angle in your elbows so as you

can see Michaels also keeping the leg

straight which is the perfect way to

perform this exercise using the tricep

the shoulders and also a little bit of

his chest to perform this exercise and

one very important thing is also that

you want to keep the lower arms

completely straight so keep the lower

arms vertical as possible so you don't

have much of a angle in your business

like perfect actually

alright so try to make this for 10 to 15

repetitions that will be the perfect

goal to move on to the next

sighs all right guys so this was the

first variation the bench dips and now

we go to the next variation which is to

dip with a cyst back and for this we are

not gonna need a very thick bath because

then the band will be helping too much

because we are using this band double

like this so we're gonna start with the

yellow band so the correct execution is

with the feet in the band and then

you're gonna do the dip and while doing

the dip it's really important to lean a

little bit forward yes exactly and keep

the legs nice and straight exactly so

it's really important with the dip that

you keep your forearms completely

straight just like with the bench dip

yes exactly so this is the best way to

do the dip there are some other

variations where you involve your trash

up a little bit more or your shorts a

little bit more but this is just the

neutral position where the dip is

easiest as possible something

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alright guys so if you can do 8 to 10

repetitions with the thinnest band you

can move on to the next progression and

that is not the tip itself first you

wouldn't do negative tips and with the

negative tips because we don't gonna

need a bath so I'm gonna put this away

we're gonna do a negative dip which is a

eccentric move so you're going to start

in the deposition and now it's really

important to make the repetitions for

five seconds exercise is gonna have the

same execution so keep the four up

straight also keep the leg straight and

then a little bit forward until you have

a 90 degree angle in your elbows so

you're going to keep the tension from

the first second to the last second so 1

2 3 4 5 and now you're gonna stand on

your feet take some rest maybe 2 seconds

3 seconds now you're gonna move on to

the next repetition ok 1 2 3 4 5

alright are you gonna do this for five

repetitions and whenever you are

comfortable with this exercise so you're

gonna do five repetitions of five

seconds when that is easy for you you

can move on to the regular dip so Mike's

gonna go back up again in a dipping

position like this and now we're gonna

do at the dip negative way and then

we're gonna go back up again so like

this

and now because we don't have any vents

anymore

Mike has to do all the core work itself

so he's gonna go leaning forward

exactly like that and as you can see

he's also keeping the lower arms

completely strip yes that's a proof

execution so leaning forward straight

legs so now we did the regular dips and

the goal for this exercise is to do this

for like ten to fifteen repetitions

before you go to the last variation

which is the weighted dips and with the

weighted dips you're gonna take it to a

next level because actually when you

want to increase your dips to like 25

for me 30 dips it's better to progress

through weighted dips and to do a lower

amount of repetitions than just do

regular dips and try to do 25 25 and 30

over and over again so you're gonna go

get a dipping belt you're gonna get some

weights and now we're gonna do some way

two dips

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alright guys so with the way the dips

the same rule rule supplies so might is

gonna get up again to a different person

with this variation is even more

important that you keep your legs

completely straight and to keep your

core engaged because otherwise the

weight will really swing a lot I said

with the way if you go is not to do ten

to fifteen repetitions you actually want

to do four to eight repetitions and when

you're going to do eight repetitions

you're gonna go to a higher weight so

let's go try to pay for at least four

repetitions yes exactly two three and

four exactly

so like I said when you can do in

repetitions you can move on to maybe 15

kgs or 20 kgs if you want to know more

information about these exercises

they're all explained in the

instructional videos which you can find

in our programs but also in our free

training guide for this guide you can

visit the first link in the description

alright guys so I really hope that you

find this video helpful and please let

me know if you did so also please don't

forget to like this video and before I

close off this video or what I would

like to mention one thing and that is

that common Friday is Black Friday and

actually we're doing a black weekend

sale so our programs and merchandise

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biggest sale that we ever have done

before so make sure to check out our

website and make sure to check that our

show shows too and that's pretty much it

about this video yeah I will catch you

guys in one of the next videos peace out

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