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Bar Dip
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RULES for Max Rep Triceps Dips
OPEN DIVISIONS M13-M50
1. At the start command, assume the starting position, with shoulder/elbow/wrist alignment, arms extended and elbows locked. Keep your feet suspended in the air, your back and torso/hips straight, and head up. Any forward lean or flexing at the hip will disqualify that rep.
2. With controlled movement maintaining an upright position, lower yourself until your upper arms are parallel with the ground, 90 degree elbow bend. Note that going beyond 90 degrees increases the chance of injury to the shoulder joint.
3. On the UP command, push yourself back up to the starting position, you must be locked out. The spotter will call out the count of the rep, you may then proceed with the next rep. If you begin to rise before the spotter gives the UP command, that rep will be disqualified.
4. Any kicking, jerking or intentional swaying will disqualify that repetition. Perform as many correct repetitions as possible.
BASIC DIVISIONS-Modified Bar Dip: (M12, M60-M70, and all F Divisions)
1. Assume the starting position: With your hands on the bars to support yourself, straighten your arms until they are fully extended at your sides, your upper torso perpendicular to the bars, shoulder/elbow/wrist aligned. Keeping the legs straight, place your heels on the step.
2. At the Start command, lower yourself until your triceps are parallel (90 degrees) to the ground. Note that going beyond 90 degrees increases the chance of injury to the shoulder joint.
3. On the UP command, push yourself back up to the starting position, locked out at the elbows. The spotter will call out the count of the rep. If you begin to rise before the spotter gives the UP command, that rep will be disqualified.
4. Any resting of the rear end at the bottom of a rep on the floor will disqualify that rep and end your turn.
How to have the perfect form for dips
To perform perfect dips you need to exercise control over your movements. Additionally, to maintain correct form while doing dips here are some useful guidelines:
a) Breathe properly, when you push up exhale and inhale on the way down.
b) Do not overstretch your arms. Over stretching can injure shoulder joints.
c) Maintain upright position. Do not lean your body forward. If you do, the rep will not be counted.
d) Your elbows should be in line with your wrists
e) Never slump your shoulders while performing the dip
f) To perform triceps dips keep your body straight and stiff