Maximus Gage
Dips are a versatile compound exercise that can be easily performed at home or in the gym. They are an effective way to build, tone, and sculpt your upper body, specifically targeting the chest, shoulders, arms, and back. Depending on the form, dips can be used to focus on the chest or triceps, with the chest dip targeting the pectoralis major and minor muscles, and the tricep dip targeting the triceps brachii. Dips can also be performed on a straight bar, captain's chair, or with a resistance band to increase the challenge and target different muscle groups.
| Characteristics | Values |
|---|---|
| Type of exercise | Bodyweight exercise |
| Muscles targeted | Chest, delts, triceps, shoulders, back, neck, arms, core, glutes, rhomboids, levator scapulae, latissimus dorsi, trapezius |
| Variations | Bench dips, parallel bar dips, captain's chair dips, ring dips, machine-assisted dips, dips with resistance bands |
| Equipment | Benches, chairs, parallel bars, dip station, gymnastic rings, weight belt, resistance band |
| Body positioning | Elbows tucked in, hands outside body, legs straight or bent, feet below body, head and chest upright |
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What You'll Learn
Tricep dips
To perform a tricep dip, you can use either a bench or two chairs. Sit on one side, gripping the edge of the bench or chair with your fingers facing you. Put your feet on the other bench or chair in front of you. Lift yourself up, straightening your arms and engaging your core for stabilization. From here, lower your body down until your elbows are at a 90-degree angle. Now, push yourself back up to the return to the starting position.
If you want to make tricep dips more difficult, you can add weight using a dip belt or a chain. Alternatively, you can make them easier by attaching a resistance band to the dip station or gymnastic rings, or by using a chair to support your lower body.
When performing tricep dips, it is important to maintain proper form to avoid injury. Keep your elbows tucked in and your arms tight to your sides. Do not allow yourself to "bounce" out of the bottom of the movement, as this can put your pecs and shoulder muscles in a weakened position. Instead, hold for a moment at the bottom of the movement and then consciously contract your muscles to lift yourself up.
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Chest dips
To perform a chest dip, stand between two parallel bars and hoist yourself up so that your arms are fully extended straight down, with your wrists slightly behind your shoulders. Make sure your abs and glutes are activated to stabilize your body and prevent swinging. You can bend your knees and cross your feet for comfort. Lean your chest forward approximately 30 degrees to form an "L" shape with your body. As you descend, allow your elbows to flare out slightly and continue until your shoulders are slightly lower than your elbows.
It is important to maintain proper form when performing chest dips to avoid placing too much strain on the shoulders and to maximize the benefits for the chest. Keep your core engaged and maintain a slight forward lean to emphasize the strain on your chest.
If you are a beginner, you can start by performing negative dips, where you slowly lower yourself down and then place your feet on the floor when your shoulders are below your elbows. This will help you build strength and improve your joint health and mobility.
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Bench dips
To perform a basic bench dip, sit on the edge of a bench with your hands beside your hips, palms on the bench, and fingers facing forward. Walk your feet forward until your hips are slightly ahead of the bench, ensuring your legs are straight or bent. Your shoulders should be externally rotated, with your elbows at a 90-degree angle, and your chin tucked throughout the movement.
As you lower your body, maintain proper form and shoulder stability to keep your joints safe and target the triceps effectively. You can increase the challenge by elevating your feet, adding weights, or progressing to dips on parallel bars.
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Ring dips
To perform a ring dip, you start at the top with your arms extended on either side of your hips. As you bend your elbows, you send them back and lower your bum down, pushing back up to return to the starting position. It is important to keep your elbows tucked by your sides to develop the tricep strength needed to perform the exercise properly and avoid injury. Your hips should move up and down with your body, staying directly under your shoulders.
Before attempting ring dips, it is important to ensure you have the necessary prerequisites such as flexibility, range of motion, and pushing strength. You should be able to support your body weight at the top and bottom of a dip on a static surface before progressing to gymnastic rings.
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Captain's chair dips
To perform a captain's chair dip, you will need to use a machine or find a suitable place to hang from, such as gymnastic rings or a bar. If using a machine, ensure that your back and arms are supported by the cushions provided. If you are hanging, ensure that your shoulders are externally rotated, keeping them down and back. Your fingers should be pointing away from your body to the side.
From this position, slowly lower your torso by bending your elbows. Keep your head and chest upright. Lower yourself as far as your shoulder flexibility will allow, ideally until your upper arm is parallel with the floor. Do not go any lower than this as it may result in injury. To return to the starting position, straighten your arms and push yourself up.
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Frequently asked questions
Side dips, also known as tricep dips, target the triceps at the back of the arms. They also work the chest, front delts, and serratus anterior to a lesser extent.
Side dips can be performed on a captain's chair, keeping the torso vertical to focus on the triceps. Bench dips are another variation, performed on a bench or a pair of parallel benches.
Dips are considered one of the best exercises for building a big chest, even more so than push-ups and bench presses. They are also good for your front delts and triceps.
It is important to maintain proper positioning during side dips to avoid shoulder injuries. Keep your shoulders externally rotated, with your fingers pointing away from your body to the side.
