Dips, strength training exercise targets your deltoids, pecks, rhomboid muscles and triceps. Your body must have a solid base of strength for you to perform a dip. The idea is to lift your whole body up and down. Therefore, you need two parallel bars (dip bars). You train by lowering your body to the point where your shoulders get below your elbows and subsequently pushing yourself upwards until your arms straighten again.
When performing a dip and squats, your shoulders should not roll forward or shrug at all; rather, they should be kept back and down.
How to do DIPS:
- Get two dip bars; they should be fixed, stable and parallel. Your gym may have a dip station; use it.
- Hold the bars, jump up and balance yourself by locking your elbows.
- Then bend your arms and lower yourself. Let you’re your torso lean forward gently.
- Straighten your arms and lift yourself until you get to the starting position.
- Maintain balance by keeping your shoulders above your arms and having your elbows locked.
- Should you find it hard to do a single dip, start doing negatives? You may start by missing the way up and just do the way down only. While holding the dip bars, jump up, straighten your arms and lower yourself gradually to the point where your shoulders get beneath your elbows. Step on the floor and jump back to the starting position. After successfully completing 10 negatives, try a single dip.
Types of Dips and its Effects:
Bench Dips: This is probably the most basic dips out there. Stand with your back facing the bench and then hold the edge of the bench. Rest your heel on the ground and then slowly lift your body using your arm’s strength. This strengthens your chest, triceps and shoulder fronts.
Straight Bar dips: Take a hold of the bar that is above your chest. And pull yourself up till your arms are completely stretched. This benefits your triceps, chest and as well as widen your upper back.
Ring Dips: With a couple of Ring hoops you can strengthen the arms, shoulder and the abdomen. Just hold the hoops with a natural grip hoist yourself up and stretch your arms completely. Dip down until your elbows are completely at 90° angle. Then press back up and repeat according to your capacity.
Korean Dips: This is a dip that can be done by variations of straight bars. Face your back to the bar and then by gripping the bar hoist yourself up. Then dip down, back and under the bar, almost like a crescent motion. Go until your arms are just 90° angle. Press back up to the starting position and repeat. This works on your lower back, abs and glutes to prevent you from swinging.
Planche Dips: This is a horizontal dip done on parallel bars. Grab the bar then extend your arms as well as extending your leg straight to the back. Now in this horizontal position dip down till your arms are in line with your waist. And then push yourself to come back up, slowly repeat this procedure. Planche dip will help with your chest, shoulders, upper back, lower back, and glutes.
Band-resisted dips: This is a very hard one to do. Take two resisted band and attach the bands ends on each side of the dip bar stand. The band should cross each other. Now stand in front of the band so that the cross is in front of your chest holding you. Now do dips like you normally do. This will affect your shoulders and arms muscles.
Dips with Weights: You need to use equipment for this dip exercise, like a dumbbell between your ankles or by wearing a weighted vest. This will make your normal dips much more effective. It can help you with abdomen muscles, arms, glutes and shoulders.
With several repetitions, dips should work for you as fast as possible.
1: Always keep your abs and elbows tightened up and your body should be balanced while lifting and lowering yourself.
2: Instead of adding weight, just go very slowly. As you lower your body with your abs tightened, move ridiculously slowly to allow your body to recruit all muscles in your shoulders, chest and triceps.
The above are some of the compound exercises, which you can start with and have a complete full body workout in a shorter time. However, it is also good to add to your training program some of the exercises that focus on individual groups of muscles. Only do this if you have gained a lot of confidence with the compound exercises.