The dips are an upper-body strength exercise. They have multiple names like the tricep dips, chair dips, bench dips, and chest dips make sure you are not confused. Dips mainly train the triceps, anterior deltoids, pectoralis, and the rhomboid of the back when using a narrow grip and it is more focused on the pectorals as compared to the triceps.
You need to support your body on the dips bar with your arms downward. Dips are one of those exercises that are really effective, look cool, and are sure to give you muscles and these are only a few reasons why you should do them.
Dips have proven to be a tired and tested form of exercise that shows results. Having said this it is really important to master the form when performing the dips and then there is nothing that can stop you from achieving bigger arms.
Though most people focus on their biceps for a bigger definition it is important not to forget that more than half of your arms are made up of the triceps. Add any of these exercises when you are primarily working on your chest and triceps.
Here are some tips for a proper form
Top hit your chest, keep your elbows straight up and tucked in towards the body. To hit the chest lean forward and allow your elbows to slightly flare out.
Remember to keep your neck and back neutral and simply increase the difficulty without using any equipment by just straightening out your legs.
If you regularly go to the gym you can use a dips bar but if you would rather prefer working out at home you can use a bench, use stairs and now you have no reason to skip out on doing the dips. To gain knowledge about the best dip exercises continue to read on.
Bench dips
These are the most beginner-friendly exercise they mainly target your triceps and your anterior deltoids. These also require no equipment unless you want to perform a more challenging variant.
Get yourself an elevated surface like a bench or a chair. You can also use the stairs if you’d like to. In a regular dip, you are required to dip and lift the whole weight of your body but in the bench dips, you take the support of your heels which makes it easier.
Instructions
- Sit down in front of a bench.
- Completely stretch out your legs.
- With just your heels touching the ground place your hands on the bench and lift yourself up.
- Begin to lower yourself by folding your elbows and keeping your back and legs straight.
- Avoid touching the ground when you are performing the set.
- Repeat.
As these are one of the easier exercises aim to perform at least 15 to 20 reps and 3 sets. If you feel fatigued or the exercise is too hard, then try why folding your legs closer to your body making it easier.
Assisted dip machine
Instructions
- Set the weight at the level of your preference. The more weight you use the easier it becomes to do the dips.
- Grab the handle and tuck in your elbows.
- Kneel on the movable platform.
- Lower your body by bending your arms until your arms are parallel to the ground.
You can alternatively perform the exercise with the help of a resistance band to provide assistance. The more you loop the resistance band around the bar the more assistance you get from the band. make sure the band is properly secured to avoid any injury.
Perform at least 10 reps and 3 sets.
straight bar dips
The straight bar dip is a useful setup and a great exercise to improve your flexibility and strength. These tend to burn a large number of calories, improve your posture and build muscles in the shoulders chest, and back area.
This exercise acts as a beginner exercise for Bulgarian dips and ring dips.
Instructions
- Stand near a bar and hold it with an overhand grip.
- Initiate the dip by bending your elbow and lowering the body making the forearms parallel to the floor.
- When you feel a pull in the chest push back up.
- Repeat.
You should be able to do 10 dips before you give up.
ring dips
Performing dips on the rings is considered hard. It is a popular bodyweight movement. It is an excellent workout for developing the triceps and shoulders and also improving your flexibility. You can bend your legs to avoid touching the ground and this makes the exercise a bit easier. Make sure your triceps are worked by keeping your body straight when you perform the dips.
Instructions
- Alter the ring height according to your height to avoid touching the floor while performing the exercise.
- Adopt the support position. Place yourself above the right with your arms straight.
- Perform the dip by lowering your body as your bend your elbows.
- When you feel like your shoulders are about to touch your hands push yourself up.
Keep your body straight and perform the exercise slowly so the movement is controlled.
Parallel dips
Quiet is similar to straight bar dips but in parallel dips, you are required to perform the dips between the bar as opposed to performing it around the bar in the straight dip. These primarily target the triceps but also the chest and the shoulders.
Instructions
- To get started, grab the bars and lift yourself off the ground.
- Bend your elbows as you slowly lower yourself in control.
- When you feel a pull in the chest, push yourself back up.
- Repeat.
Make sure your elbows are tucked to the sides of the body and the triceps are engaged when performing the dips.
chain weighted dips
This exercise is best to not be performed by beginners. It is a complex variation of the chest dips and works the chest shoulders, lower back, and arms. It is important you add extra weight tied around you to perform these like wearing a dip belt with weights or holding a dumbbell between the ankles.
Instructions
- Place the dip belt along with added weights according to your comfort around your hips.
- Hold the bar as you would for a normal dip.
- Keep your arms and elbows straight.
- Lower your body slowly and allow your elbows to widen out.
- As you feel a stretch in your upper chest exhale and push yourself back up to the starting position.
- Repeat.
v bar dips
This exercise helps build the triceps, deltoid muscles, and pectorals of the chest.
Instructions
- Hold the bars of a V bar while standing on a bench.
- Make your elbows point outward and tie your feet together in front of you.
- Bring your chin close to the upper chest.
- Perform a dip by bending your elbows.
- When you feel a pull in the chest retreat back to the normal position.
- Repeat.
Refrain from using a wide bar as it can cause injury, make sure you do not injure your elbows. Avoid the exercise if your shoulders and elbows are weak.
Common mistakes to avoid
- If you are using momentum and doing the dips too quickly these exercises are only going to be a waste of time. Though you are making it easy to perform the exercise you are totally missing out on the benefits.
- If you are not going low enough to tense your shoulders and triceps, at least make sure you lower yourself until you feel a pull.
- It might be counterproductive if your elbows are too arched out and this may also cause injury.
- If you are going too low or close to the ground thus putting s lot of pressure on the shoulders thus it is best to strive for parallel arms if you can and nothing more than that.
Most injuries in the gym are commonly caused by tricep dips as these are one of the main culprits for causing injury to the tendons, causing rotator cuff injury by jamming the ball up into the socket, and bursitis.
As dipping stresses your tendons of the triceps it can lead to elbow pain and other conditions like tendinopathy and tendonitis.
Conclusion
With all this said it is important that you do not overdo it and tear all the triceps muscles to a point where they are non-existent. With all of us being more health-centered, regular exercise along with a healthy balanced diet has become a priority. Every arm freak should have a set of bench dips in store.
Among all the variety of exercise routines, it has become hard to curate a workout plan but we have got you covered. Now that we have made the list of the most important dip exercises to perform and get yourself these muscular thick arms that you always have been longing for.
Incorporate the tricep dips in your workout routine at least once or twice a week performed along with other exercises like bicep curls, bicep hammers, pushups, and rows to get the best shape out of your upper body.