Dips Exercise - The Correct Execution for the Triceps & Variations

Frau macht Dips Übung an Multifunktionsturm für Calisthenics von FitnessKIT

Dips are one of the most effective exercises for training the triceps and chest muscles while strengthening the upper body. This versatile movement can target different muscle groups depending on how it's performed and offers numerous variations to keep your workout varied and challenging. In this article, you'll learn how to perform dips correctly for optimal results and explore several variations to help you achieve your fitness goals. Whether you're a beginner or an experienced athlete, the right technique and the right variations make all the difference to your training results.

What you can expect:

What are dips?

Dips are a strength exercise that uses your own body weight to target the upper body muscles, particularly the chest, shoulders, and triceps. Performed by placing your hands on two parallel bars, you lower your body by bending your elbows before pushing back up.

The correct execution of dips / triceps dip

Man doing dips correctly on the FitnessKIT dip bars

  1. Grip: Grip the parallel bars firmly and shoulder-width apart.
  2. Starting position: Push yourself up (upper body upright) until your arms are stretched.
  3. Lowering: Slowly lower your body by bending your elbows. Keep your upper body slightly tilted forward.
  4. Final position: Lower yourself until your upper arms are parallel to the floor or slightly below.
  5. Upward movement: Push yourself back to the starting position in a controlled manner.

Which muscles are trained during dips?

Dips are generally considered an exercise for triceps and chest and mainly train the following muscles:

  • Triceps brachii
  • Chest muscles (pectoralis major and minor)
  • Anterior shoulder muscles (deltoid anterior)
  • Upper back (rhomboids and trapezius)
  • Abdominal muscles and lower back as stabilizing muscles

Benefits of dips training

  1. Holistic upper-body workout: Dips train multiple muscle groups simultaneously, especially the chest, shoulders, and triceps. This results in an efficient and comprehensive upper-body workout.

  2. Functional strength improvement: Because dips are a bodyweight exercise, they improve functional strength and body control, which has a positive effect on everyday movements and other athletic activities.

  3. Variations: There are numerous variations of dips that emphasize different muscle groups to varying degrees. This allows dips to be adapted to different fitness levels and training goals.

  4. Increase stability: Dips require strong core stability, which helps strengthen core muscles and improve overall stability and balance.

  5. No expensive equipment required: Dips can be performed with minimal equipment; two stable surfaces or parallel bars are often sufficient. This makes them ideal for training at home or outdoors.

  6. Progress through weight gain: Once your own body weight is mastered, dips can be made more challenging by adding additional weights, allowing for a continuous increase in strength.

  7. Improved muscle definition: Regular dip training can improve muscle definition in the upper body, especially in the arms, shoulders, and chest.

  8. Effective use of time: Because dips target multiple muscle groups simultaneously, they are a time-efficient exercise for those looking for a quick and effective workout.

What variations of dip exercises are there?

  1. Triceps Dips:
    • Description: This variation is performed on parallel bars. The body remains as upright as possible to focus on the triceps.
    • Suitable for: Advanced users who want to specifically strengthen their triceps.
  2. Chest Dips:
    • Description: In this variation, you lean your upper body slightly forward and spread your elbows slightly outward to place more strain on your chest muscles. However, this exercise is usually performed on a straight bar.
    • Suitable for: Advanced and bodybuilders who want to intensively train their chest muscles.
  3. Bench Dips:
    • Description: This exercise is performed with the hands on a bench or sturdy chair and the feet on the floor or another bench.
    • Suitable for: Beginners and people with less upper body strength.
  4. Ring Dips:
    • Description: This variation is performed on gymnastic rings and requires more stability and balance.
    • Suitable for: Advanced athletes and athletes who want to improve their stability and balance.
  5. Negative Dips:
    • Description: The focus here is on the eccentric phase of the exercise. You start in the top position and slowly lower yourself. This variation is ideal for building strength.
    • Suitable for: Beginners and advanced users who want to build their strength.
  6. Assisted Dips:
    • Description: This involves the use of bands or machines to assist in the exercise and help learn the correct technique.
    • Suitable for: Beginners and people who need support to perform the exercise correctly.
  7. Weighted Dips:
    • Description: For advanced users seeking a more challenging exercise. You wear additional weight, such as a weight belt, to increase the intensity.
    • Suitable for: Experienced athletes and bodybuilders who want to increase the intensity of their training.
  8. Korean Dips:
    • Description: This variation is performed on a straight bar with the legs in front and the body behind the bar. It places greater demands on the shoulders and upper back.
    • Suitable for: Advanced users and those looking for a new challenge for their upper body.

Man doing dips on the FitnessKIT dip bars in perfect execution and with additional weight (Weighted Dips)

How to learn dips (as a beginner)?

    1. Build basic strength: Start with exercises like push-ups and tricep extensions to develop the necessary strength in your arms, chest, and shoulders.
    2. Bench Dips: Sit on a bench or sturdy chair, place your hands next to your hips, and extend your legs in front of you. Push yourself up with your hands and slowly lower your body. This variation helps prepare for the correct movement and muscle tone.
    3. Negative Dips: Use parallel bars or dip bars. Jump or use an elevated platform to get into the top position of a dip. Then lower yourself slowly and with control. This helps develop eccentric strength.
    4. Assisted Dips: Use resistance bands or a dip machine that partially supports your body weight. This allows you to learn proper technique and strengthen your muscles.
    5. Partial movements: Perform dips with a limited range of motion and gradually expand it. For example, start with half dips and progress to full dips.
    6. Regular training: Practice regularly to improve your strength and technique. Incorporate dips into your weekly training program and gradually increase the number of repetitions and sets.
    7. Patience and progression: Be patient and increase the intensity and difficulty slowly. Over time, you'll develop the strength and technique to perform full dips.

    The 6 most common mistakes when doing dips - What you should avoid:

      1. Swinging too much: The body swings back and forth, causing loss of control over the exercise.
      2. Insufficient depth: The arms are not bent deeply enough, which reduces the range of motion and muscle activation.
      3. Elbow position: The elbows are turned too far outwards, which increases the risk of injury to the shoulder joints.
      4. Raising your shoulders: The shoulders are pulled towards your ears during the movement, which places unnecessary strain on the shoulder joints and can lead to neck pain.
      5. Back arching: The back is arched during the exercise, which can lead to poor posture and potential injury.
      6. Too fast a pace: The exercise is performed too quickly, which results in a loss of control and effectiveness of the exercise.

      How many dips should you do?

      • Beginners: 1-5 repetitions in 2-3 sets
      • Advanced: 6-15 repetitions in 3-4 sets
      • Experienced athletes: 15+ repetitions in 4-5 sets
      • The correct technique is important, even if fewer repetitions are done.

      Where can you do dips and what equipment do you need?

      You can perform dips in a variety of ways and in a variety of locations. Here's an overview of equipment for your dip training:

      1. Freestanding dip bars : These are designed specifically for dips. They consist of two parallel bars positioned so you can support yourself between them. You can find dip bars in most gyms or as standalone equipment for your home.
      2. Dip bars in parks : Many fitness parks or outdoor fitness areas have dip bars designed for public use. These are especially good for outdoor workouts.
      3. Pull-up bar with dip device : Some pull-up bars are equipped with an additional device that allows you to perform dips. These devices are often available as a separate extension.
      4. Gym equipment : Many gyms have special dip machines that offer additional weight settings. These machines are often adjustable and allow for adjustment of the difficulty.
      5. Benches or Chairs : If you don't have dedicated dip bars, you can also use a sturdy bench or two sturdy chairs. Place your hands behind you on the bench or chairs and place your feet on the floor or another bench. This method is less intense than using bars, but is suitable for beginners.

      You can find high-quality dip equipment such as dip bars or high parallettes in our shop >

      Red high parallettes from FitnessKIT - ideal for dips training

      Conclusion

      Dips are an effective upper-body strengthening exercise that can be performed without much equipment. They offer a variety of variations and can be performed in a variety of locations. When performed correctly, dips improve muscle strength, stability, and overall fitness, making them a valuable addition to any workout routine.

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