The dip exercise is a powerful compound movement that targets multiple upper body muscles simultaneously. This guide will teach you how to perform dips properly and progress safely.

What Are Dips?

A dip is a bodyweight exercise where you lower and raise your body between parallel bars. It primarily works your:

• Chest
• Shoulders
• Triceps
• Back
• Core (for stabilization)

Proper Dip Form:

1. Grip parallel bars and push yourself up to starting position
2. Keep core tight and look straight ahead
3. Lower yourself by bending elbows until triceps are parallel to floor
4. Push back up explosively, stopping just before locking elbows
5. Maintain controlled movement throughout

Progression Plan for Beginners:

1. Knee Push-ups - Build basic pushing strength
2. Regular Push-ups - Master 20 proper push-ups
3. Assisted Dips - Use resistance bands or assisted dip machine

Key Form Tips:

• Keep elbows close to body
• Avoid swinging
• Lower to parallel (triceps parallel to ground)
• Move slowly and controlled
• Maintain proper shoulder position

Advanced Variations:

• Weighted dips (using dip belt)
• Slow-tempo dips
• Ring dips

Home Workout Options:

• Use sturdy chairs or bar stools
• Corner of stable countertops
• Avoid bench dips (can cause shoulder strain)

Sample Full-Body Workout Including Dips:

• Squats: 5x5
• Deadlifts: 3x3
• Dips: 3x15
• Pull-ups: 3x8
• Planks: 3x60s

For optimal results, perform dips as part of a full-body workout 2-3 times per week, allowing proper rest between sessions.

Remember to progress gradually and maintain proper form to prevent injury and maximize strength gains.

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