Top 10 Dips Exercises

Written by Jyotsana Rao

Dips are a very challenging workout and can be done with different variations. They don’t look like a fun activity but give amazing results.

Here are some dips exercises that give amazing results:

1. Bench dips:

Stand with your back facing the bench and hold it on the edge. Rest your heel on the ground or put your legs on another bench of the same height (this is more complicated) and then use your arm strength to lift yourself up. This strengthens your chest, triceps and shoulder fronts.

2. Parallel bar dips:

Stand between a pair of parallel bars and hold them. Put your entire body weight on your hands and lift yourself up until your hands are completely straight and then lower your body till your arms form 90 degrees. They remarkably help in chest development and broaden the shoulders.

3. Straight bar dips:

It is more difficult than the parallel bars and has more benefits as well. Place your hands on one bar which comes relatively above your chest and raise yourself up till your hands are completely stretched. This chest dips also works on your triceps and gives you a widened upper back.

4. Korean dips:

This is a variation to the straight bar dip in which the bars are behind your back. It’s more challenging than the straight bars and requires full body strength. In this exercise you also work on your lower back, abs and glutes to prevent yourself from swinging. This definitely the toughest dip exercise listed here.

5. Plyometric dips:

This is a variation that can be added to any dip being performed. If you take the bench dips for example, then while pushing yourself up, you just move vigorously and lift your hands and legs up, and return back to the same position. This helps your triceps muscles to achieve power and stamina.

6. Ring dips:

In this, you lift yourself up with your hands placed firmly on rings instead of a single bar. The rings make it extremely difficult to stabilize and thus more effort is needed. It works up the whole body but specially the arms, shoulder and the abdomen.

7. Rucksack weighted dips:

You can also add weights to your dips. Wear a rucksack and add plates in it. By doing this the body weight increases and more pressure is put on the shoulders or triceps or the chest. Thus they show better results.

8. Belt + chain weighted dips:

This is the best way to do weighted dips. Wear a dipping belt and through the chain attach plates to it. This increases body weight from the center and works best for the chest and the abdomen.

9. Dumbbell between legs:

This is another form of weighted dips in which a 10 – 15 kg dumbbell is held between the feet while doing dips. This makes it more difficult for the body to rise and thus gives better results.

10. V bar dips:

Here you have the freedom of varying the width of the grip and you can also change hand positions by facing them inwards or outwards. They also strengthen your upper body like all other dips.

The best part is that by using some innovative ways to the weights doing these dips exercises at home is also possible. Hope you found the article informative. For any questions or feedback, comment below.

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Jyotsana Rao is an engineering graduate from NIT, Nagpur, who discovered her love for writing during her undergraduate days. She is passionate about writing about everything related to beauty - makeup, fashion, hairstyles, skin care, or hair care. When this social media junkie isn't stalking the world of fashion and glamour, she loves spending her time traveling.