The Complete Guide to Dips

Dips are a powerful upper body exercise primarily focusing on the triceps, chest, and shoulders. Executed on parallel bars or a sturdy surface, dips involve lowering and raising the body by bending and straightening the arms. This movement effectively builds strength and improves shoulder stability.

Equipment Needed

• Parallel bars or sturdy chair/bench.

General Form Cues

• Starting Position:

  • Grasp the bars or edges of the bench/chair with your hands shoulder-width apart.
  • Extend your legs straight out in front of you or bend your knees for easier variation.
  • Keep your elbows slightly bent and engage your core.
  • Avoid: Letting your shoulders hunch up towards your ears.

• Lowering Phase:

  • Slowly bend your elbows to lower your body; aim for a 90-degree angle at the elbows.
  • Keep your elbows close to your body.
  • Avoid: Flaring elbows out to the sides or dropping too low, which can stress the shoulders.

• Lifting Phase:

  • Push through your palms to raise your body back to the starting position.
  • Keep your head, shoulders, and torso aligned.
  • Avoid: Swinging your body or using momentum to push up.

Video Demonstration

Dips Beginner Progressions:

• Bench Dips: Use a sturdy bench or chair, keeping your feet on the ground, to reduce the difficulty. This variation focuses on triceps engagement without full body weight.
• Negative Dips: Start at the top position of the dip and slowly lower your body down as controlled as possible. Use your feet to assist you back to the top position, then repeat. This progression helps build strength in the lowering phase.

Dips Advanced Progressions:

• Weighted Dips: Use a dip belt to add weight for increased resistance and intensity.
• L-sit Dips: Elevate your legs in front of you while performing dips, which increases core engagement and difficulty.