Dips Exercise Guide
Written by the Boostcamp staff
Build strength and muscle effectively
Many people think that you need a full gym at all times to build strength and size, but in reality bodyweight exercises are great to do whether you are a bodybuilder or a strength athlete like a powerlifter. Amongst bodyweight options, dips are one of the most effective bodyweight exercises for building upper body strength and muscle. This versatile move targets your push day muscles such as your chest, shoulders, triceps, and even engages your core. Whether you’re looking to improve your overall fitness, enhance your strength training routine, or boost muscle definition, dips can deliver impressive results.
In this guide, our team at Boostcamp will cover everything you need to know about dips, including benefits, variations, technique tips, and how to incorporate them into your workout routine.
What Are Dips?
Dips are a compound exercise where you lower and raise your body between two parallel bars or other sturdy surfaces. They primarily target the triceps, chest, and shoulders, making them a go-to move for upper body strength and hypertrophy.
Benefits of Dips
Build Upper Body Strength
Dips are excellent for developing strength in the chest, shoulders, and triceps. They also engage stabilizing muscles, enhancing overall upper body power.Muscle Hypertrophy
By adjusting form and intensity, dips can promote muscle growth in the pectoralis major (chest), deltoids (shoulders), and triceps.Functional Strength
The movement mimics natural pushing motions, improving your performance in everyday tasks and sports.Versatility
Dips can be performed almost anywhere—with dip bars, rings, or even sturdy furniture at home.Core Engagement
Holding your body steady during dips activates your core muscles, improving balance and stability.
Muscles Worked During Dips
Primary Muscles:
Secondary Muscles:
Rhomboids and traps (upper back)
Core muscles
How to Do Dips: Proper Form and Technique
Image courtesy of Kris_pieta
Standard Parallel Bar Dips
Setup:
Grab the parallel bars with your palms facing inward and arms fully extended.
Support your body weight and keep your torso upright.
Lowering Phase:
Slowly lower your body by bending your elbows.
Keep your elbows close to your body to protect your joints.
Lower until your shoulders are level with your elbows (or slightly lower for advanced users).
Pushing Phase:
Push through your palms to raise your body back to the starting position.
Keep your core tight and avoid shrugging your shoulders.
Breathing:
Inhale on the way down, exhale as you push up.
Common Mistakes to Avoid
Flaring Elbows
Keep your elbows tucked close to your sides to reduce strain on your shoulders.Incomplete Range of Motion
Lower yourself to at least a 90-degree angle at the elbows for full muscle activation.Leaning Too Far Forward
While leaning forward emphasizes the chest, excessive forward tilt can strain your shoulders.Swinging or Jerking Movements
Maintain controlled movement to prevent injury and maximize muscle engagement.
Dip Variations for All Levels
Beginner-Friendly Dips
Bench Dips: Use a sturdy bench or chair and keep your feet on the ground.
Assisted Dips: Use resistance bands or an assisted dip machine.
Intermediate Dips
Standard Parallel Bar Dips: Focus on controlled movement.
Ring Dips: Use gymnastic rings for added instability and core activation.
Advanced Dips
Weighted Dips: Add a weight plate or dumbbell using a dip belt.
Korean Dips: Perform dips behind a bar, requiring extra balance and shoulder mobility.
How to Incorporate Dips Into Your Workout
Strength Training
Perform 3-5 sets of 6-8 reps with added weight for strength-focused training.
Muscle Growth (Hypertrophy)
Aim for 3-4 sets of 8-12 reps, focusing on a slow and controlled tempo.
Endurance and Conditioning
Use bodyweight dips for 3-4 sets of 15-20 reps.
Where to Find Workout Programs
When it comes to finding workout programs, Boostcamp is your last stop. You can choose from over 50 pre-written programs that cater to your goals and are written by amazing coaches, or you can use the Program Creator to write and tailor a workout program to your exact goals and schedule.
No matter what you choose to do, Boostcamp also allows you to track your progress along every step of the way, so you know where you should be heading.
Progression Tips
Increase Reps: Gradually add more repetitions as your strength improves.
Add Resistance: Use a dip belt, resistance bands, or a weighted vest.
Experiment with Tempo: Slow down the lowering phase to maximize muscle tension.
Safety Tips for Dips
Warm up your shoulders and elbows with dynamic stretches before starting.
Avoid dips if you experience shoulder pain or discomfort.
Use parallel bars or surfaces that are stable and at an appropriate width for your body type.
FAQs About Dips
Are dips better than push-ups?
Dips and push-ups both target the chest and triceps but in different ways. Dips allow for a greater range of motion and increased resistance, making them better for strength and hypertrophy.
Can dips help build a bigger chest?
Yes, leaning slightly forward during dips emphasizes the chest, making it a great exercise for chest development.
How often should I do dips?
Incorporate dips 2-3 times a week, allowing adequate rest for muscle recovery.
Conclusion
Dips are a powerful, versatile exercise that belongs in every fitness enthusiast’s routine. By mastering proper form, exploring variations, and gradually increasing intensity, you can build significant strength and muscle in your chest, shoulders, and triceps. Whether you’re a beginner or an advanced athlete, dips offer endless potential for progress and performance.
Ready to dip into success? Start incorporating dips into your workouts today and watch your upper body strength soar!
Be sure to follow Boostcamp on Instagram and subscribe onYouTube!
HEADER IMAGE COURTESY OF SIMEON PANDA
