10 Dip Exercises For A Strong Back, Shoulders, And Triceps
If you are looking for exercises that are challenging but convenient to practice then consider dip exercises that you can easily practice at home, in a health studio, or an open gym. The advantage of dip exercises is that you can increase the level according to your fitness and abilities. While most dip exercises can be performed at home, you will need to access a gym for other exercises.
Here’re 10 Most Popular Dip Exercises
- Bench Dips
Strengthen your triceps and shoulders with bench dips. Do the exercise at home on a bench, chair, or sofa.
How To:
• Stand straight with your back facing a firm bench
• Come down to half sitting position so your hands reach the bench
• Get a firm hold of the bench and place your feet firmly on the floor
• You will be in half sitting position with your hips parallel to the bench
• Now dip your body as low as you can but avoid touching the floor
• Lift your body with the force of your hands
- Parallel Bar Dips
If you want broad shoulders, a fully developed chest, and strong triceps then spend some time doing this exercise. It requires a parallel bar.
How To:
• Stand straight between a parallel bar and grab the bar handles
• Shift your body weight to your hands and lift your body off the floor
• Cross your feet to maintain balance
• Lift your body until your hands are fully stretched and then come back
• Dip your body until your elbows are flexed but avoid touching the ground
- Straight Bar Dips
Want to take your bar dips a level up. If yes then try straight bar dips that will give a widened upper back and strong triceps.
How To:
• Access a straight bar that is relatively above your chest
• Hold the bar firmly with both hands
• Lift your body until your hands are fully stretched and come down
• Try smooth landing and avoid touching the ground
• As soon as you dip your body, you should again lift your body
Note: Select a bar that you are comfortable holding. Difficulty in holding the bar could result in a slip-and-fall accident.
- Korean Dips
It is a next-level exercise where the straight bar will be at your back. It is a little bit more challenging but its benefits are also amazing. It builds the lower back, abs, and glutes.
How To:
• Stand straight with a bar behind your back
• Reach your hands to the bar and make a firm grip
• Keep your hands at a distance of shoulder width for comfort and safety
• Raise your body with the force of your hands and come down
• Your hands should be fully stretched when going up
• You can tilt your body a little forward for support and balance
- Plyometric Dips
Bring a little variation to your bench dips to improve your triceps muscles. You can perform this exercise at home.
How To:
• Stand straight with a bench on your back
• Come down to a half-sitting position to reach your hands to the bench
• Grab the bench and push your feet on the floor
• Move vigorously to lift your hands and legs up and then return to the original position
• Here you don’t dip your body down to the floor
- Ring Dips
It is a good exercise as it works for the whole body, especially the arms, shoulders, and abdomen. But you will need to access a gym for this exercise.
How To:
• Access a bar with rings
• Stand between the rings and hold them firmly
• Lift your body until your hands are stretched and come down
• Cross your legs to generate thrust and maintain balance
• Come down until your elbows are flexed but avoid touching the ground
Note: Rings make it difficult to stabilize and hence you will need more effort to achieve stabilization.
- Rucksack Weighted Dips
Add some weight to your body to put more pressure on your muscles. It will help build the shoulders, triceps, and chest.
How To:
• Wear a rucksack and add weighted plates to it
• Stand straight with a bench at your back
• Reach your hands to the bench to start the exercise
• Place your feet firmly on the floor for balance
• Dip your body down but avoid touching the ground
• Raise your body with the force of your hands
Note: Add the weight that you are comfortable with as adding bulk weight could result in muscular injury.
- Belt + Chain Weighted Dips
If exercising on a parallel bar is your favorite activity and you want to make it a little more challenging then you can try this exercise. Adding weight will improve your chest and abdomen.
How To:
• Wear a leather belt with a chain for tying weight around your waist
• Add weighted plates to the chain
• Stand straight before a parallel bar
• Hold the bar handles for exercising
• Raise your body until your hands are stretched and come down
• Cross your legs to maintain balance to avoid touching the ground while coming down
- Dumbbell Between Legs
It is a variation of bench exercise. Here you need two benches and some weighted plates. It works well on the shoulders, triceps, and chest.
How To:
• Stand between two benches of equal height
• Come down to half sitting position to reach your hands on the back bench
• Extend your legs and place them on the front bench
• Put a weighted plate on your thighs
• Raise your body with the force of your hands and come down
• Lift your body again as soon as you are about to touch the floor
- V Bar Dips
The advantage of working in a V Bar is that it allows variations in width. Also, it works well for the shoulders and upper body.
How To:
• Stand straight between a V Bar
• Grab the bar handles and raise your body
• Go up until your hands are stretched
• Come down until your elbows are flexed but avoid touching the floor
Disclaimer: The above information is for educational purposes only and readers are advised to take training for dip exercises before trying any exercise.
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