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4. Assisted Dip

pull up bar dip station exercise - assisted dips
You Choose the Resistance

Assisted Dips vs Eccentric Dips: Assisted Dips allow you to do dips without lifting your entire body weight. You will be using one leg for support as you perform this exercise. You will quickly learn how to use the right amount of support from your legs so the exercise is still challenging. You can add more resistance by doing Eccentric Dips. Begin by lifting both feet off the ground, then lower your body slowly. Try to resist gravity as much as you can until your elbow are bent at 90 degrees. Use one leg for support as you return to the start position.

Exercise Type: BIG FOUR
Repetitions: 8 - 12

Instructions:


Assisted Dips

1. Stand in the middle of the dip machine with your feet between the two cross members.
2. Grasp the handles and straighten your arms.
3. Lift one foot off the floor.
4. Lower you body so that your elbows are bent at 90-degree.
5. Use your arms to push yourself back to the start position.
6. Use only enough leg strength to allow adequate resistance.

Eccentric Dips
1. Stand in the middle of the machine with your feet between the two cross members.
2. Grasp the handles and straighten your arms.
3. Lift both feet off the floor.
4. Lower your body slowly and try to resist gravity as much as you can as you bend your arms.
5. Put one foot down and return to the straight arm start position.
6. Lift both feet off the floor before the next repetition.


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