Dips

Focus on dips to specifically strengthen your chest and triceps.

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Preparation

Position both sleds slightly above your hips. Choose the highest level 12 for both sleds or alternatively insert both blockers.

Starting Position

Stand between the sleds, as close to the wall as possible. Grab the back of the horn with both hands at about weight level 12. Lean slightly forward and cross your feet in the air.

Execution

Bend your arms down in a controlled manner until you feel a stretch in your triceps and chest. Then slowly and controlled push yourself back up once you have reached the lowest point. Maintain a slight forward lean throughout the exercise and make sure your wrists stay stable.

Muscles Used

Triceps

Chest

Tip

You can also start the exercise from a static position and only perform the negative (eccentric) movement downwards. At the end, reach the ground with your feet and then return to the starting position.

Please note

The exercise requires both strength and coordination skills. Start with lighter, adaptable variations to specifically build up the muscles. If needed, please ask an experienced athlete or trainer for support.

What makes this exercise particularly effective?

Dips on the EISENHORN DS are one of the most effective bodyweight exercises for the upper body. Depending on execution, they primarily target the triceps, lower chest, or anterior deltoid. The vertical pressing movement using your own body weight activates the muscles intensively. This exercise not only develops strength but also improves shoulder and core stability.

What effect does the exercise achieve?

Targeted arm strengthening: The triceps are the primary muscles worked, with the chest and shoulder muscles providing support.
Improved upper body strength: Lifting your own body weight enhances overall upper body strength.
Shoulder stabilization: Dips promote the stability of the shoulder joints and help prevent injuries.
Core activation: Maintaining a stable core is essential for optimal execution, and dips strengthen the core muscles as well.
Versatile variations: By adjusting body posture, different muscle groups can be emphasized, and additional resistance can be added for progression.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although dips are not part of the classic Big 5, they provide a meaningful addition:

Functional pressing movement: Dips train both the arms and chest muscles effectively.
Enhanced stability and strength: This exercise supports shoulder stability while increasing overall upper body strength.
Balanced muscular development: Integrating dips into your routine helps achieve a well-rounded development of the upper body, combining maximum strength with structural and functional stability.