Best Dip Exercises

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
• … Find more