Even if you've been working out at the gym for a while, paying attention to a few simple rules of proper technique can not only make you slimmer, stronger and healthier, it can help prevent some seriously wicked injury. Below is a demonstration of how to perform the perfect dip:


See the way the arms are bent? This position places the scapula (shoulder bone) in a very unstable position, which can lead to injuries.


Instead of using one, support yourself on two chairs [or benches] on either side of the body. That way, you can position your hands evenly or even slightly in front of your body and takes some of the pressure off the shoulder blades.

Remember to bend at the elbows until your arms are at a 90-degree angle before pressing back up slowly for maximum results.

via Huffington Post