10 Best Dip Exercises For Muscular Chest, Back And Shoulders
Back dips exercise are the best workouts for improving chest, back, shoulders, biceps, and triceps muscles. And you can make it more challenging by adding weight to your body.
Here’re the 10 best back dips exercise with variations and weight
Bench Dips
If you want to expand your chest, and strengthen shoulders and triceps front, then you should practice bench dips.
How To:
• Stand straight with an exercise bench placed firmly on your back
• Reach your hands to the bench by bending your knees
• Increase your grip on the bench and firm your feet on the floor to start
• Lift your body using your triceps and shoulders and come down
• Do 3 sets of 12 reps each
Parallel Bar Back Dips Exercise
If developing chest and improving shoulders is your only goal, then you should try parallel bar dips. This exercise will broaden your shoulders.
How To:
• Stand straight between a parallel bar
• Hold the bars firmly with your hands
• Lift your body and bring it down using your hands
• Keep your back straight and head up while lifting your body up and down
• Cross your heels to maintain balance
• Go slow and focus on your triceps and shoulders
• Do 3 sets of 10 reps each with a 10-second rest between each set
Straight Bar Dips
It is a challenging exercise but it is good for your chest, upper back, and triceps. It will widen your upper back, expand your chest, and strengthen your shoulders.
How To:
• Stand straight before a bar that of the height of your chest
• Grab it with both of your hands
• Take a deep breath to start
• Lift your body above the bar for as much height as you can
• Cross your knees while lifting your body to maintain balance
• Do 3 sets of 10 reps each with a 10-second break between each set
Korean Back Dips Exercise
Here the challenge goes a level up than the straight bar dips. But it works great for the lower back, glutes, and abs. Also, it will improve balance.
How To:
• Stand straight with a bar up the height of your lower back placed at your back
• Reach your hands to the bar and grip the bar with firm hands
• Take a deep breath to start
• Lift your body with the pressure of your forearms
• Cross your legs to maintain balance as your body is lifted up
• Reach your body to a comfortable height and come down slow
• Do 3 sets of 9 reps each with a 10-second break between each set
Plyometric Back Dips Exercise
It is a variation of bench dips but it can work well for developing triceps muscles and strengthening chest and shoulder muscles.
How To:
• Stand straight with a firm table placed at your back
• Reach your hands to the table and make a firm grip on it
• Fix your feet on the floor to avoid skidding while exercising
• Take a deep breath to start exercising
• Lift your body with the help of your triceps and leg muscles
• Come down with the same speed but avoid touching the ground
• Move vigorously and do 3 sets of 15 reps each
Ring Dips
It is a complete dip exercise as it works for the entire body including shoulders, back muscles, arms, and abdomen.
How To:
• Stand straight between rings hanging from an overhead bar
• The rings should be up to the length of your forearms
• Hold the rings firmly with both your hands
• Take a deep breath to start the dip
• Push your body up while keeping your back and head in a straight line
• For balance, you can curl your legs and cross your ankles
• Go up to a comfortable height and come back
• Do 3 sets of 10 reps each
Rucksack Weighted Back Dips
It is like bench dip exercise but here you add more weight to your body so you put more pressure on your triceps. You will need a rucksack and exercise plates for dip exercise.
How To:
• Stand straight with a bench at your back
• Wear a rucksack with weighted plates in it
• Reach your hands to the bench and hold them firmly
• Rest your feet firm on the ground
• Take a deep breath to start
• Lift your body and bring it down but slowly
• Do 3 sets of 9 reps each with a 10-second break between each set
Belt + Chain Weighted Dips
It is the regular parallel bar dip exercise but with an added weight tied to your abdomen. It is good for your chest and abdomen.
How To:
• Stand straight with a belt chained to a weighted plate on your abdomen
• Hold the parallel bars with firm hands to start
• Take a deep breath to lift your body with added weight above the bars
• Lift your body with the help of your triceps and come down
• Maintain a slow pace of movement
• Do 3 sets of 12 reps each and take a 10-second break between each set
Dumbbell Between Legs
Here you take the challenge of bench dips a level ahead. Instead of resting your feet on the floor, you rest them on a bench. Also, you add weight to your body.
How To:
• Sit between two exercises benches with your legs folded
• Reach your hands to the bench at your back and rest your legs on the bench ahead
• Place a weighted plate on your abdomen to start
• Take a deep breath and lift your body with your triceps
• Come down to the starting position
• Do 3 sets of 12 reps each with a 10-second break between each set
V Bar Dips
The advantage of this exercise is it allows a variation. For example, you can choose the width of bars and change hand positions according to your comfort.
How To:
• Stand straight between a v-bar
• Hold the bars firmly with your hands
• Take a deep breath to start
• Lift your body and come down to exercise
• Do 3 sets of 15 reps each with a 10-second break between each set
Disclaimer: Be careful while doing dip exercises. You need proper training and monitoring to prevent injuries.
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