How to Master the Barbell Dip (Complete Guide)

Perfect Barbell Dip Technique

Barbell dips are a fantastic compound exercise for strengthening your upper body, engaging the triceps, shoulders, and chest. ChAIron�s AI coaching will ensure correct form, load distribution, and controlled movement for maximum muscle activation.

Step-by-Step Form Guide

1.Setup Position: Place your hands firmly on the parallel bars, with your body fully extended and feet off the ground. Grip the bars with a neutral grip.
2.Lower Body: Slowly lower your body by bending your elbows to about 90 degrees, keeping your torso upright or slightly leaning forward, depending on your target muscle.
3.Press Up: Push through your palms, extending your arms, and raise your body back to the starting position while engaging your triceps and chest.
4.Breathing: Inhale as you lower your body, and exhale as you push back up.
5.Safe Finish: At the top, ensure your elbows are fully extended, but avoid locking them out.

Common Mistakes to Avoid

1.Going too deep: Overextending beyond your shoulder range can put unnecessary strain on the shoulder joint.
2.Flared elbows: Elbows should stay close to the body, not flaring out, to prevent shoulder injuries.
3.Not controlling the descent: Dropping too quickly without control can reduce muscle activation and risk injury.
4.Shortening the range of motion: Not lowering deep enough to activate full triceps and chest involvement.
5.Hunching or swinging: Keep your torso stable; swinging can cause imbalance and inefficiency.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Body positioning and postural alignment
2.Controlled lowering and press-up technique
3.Optimal elbow placement and joint health
4.Core stability and muscle engagement
5.Breathing and cadence for maximum efficiency

Perfect Barbell Dip Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching