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To stay in shape, many people rely on bodyweight exercises. These exercises can be done at home with no equipment, making them a perfect option for busy workers who don’t have time to go to the gym. One of the most effective bodyweight exercises is bodyweight dips. This article will teach you how to do bodyweight dips correctly to get the most out of this challenging exercise.
How to do Bodyweight dips
How to :
– Sit on the edge of a sturdy bench or chair with your hands shoulder-width apart and your feet together
– Lean forward and slowly lower yourself down until your elbows are at about a 90-degree angle. Keep your back close to the bench
– Pause, then press yourself back up to the starting position
Benefits of Bodyweight dips
– Increased strength in the chest, shoulders and triceps by working these muscles against gravity by lowering and pressing your bodyweight
– Increased stability in the shoulder joints
– Improved posture by strengthening the muscles that support good posture
– Increased muscular endurance in the chest, shoulders and triceps because dips are a compound exercise that works multiple muscles at once
– Improved balance and coordination by requiring more stabilization than many other bodyweight exercises
– Can be done anywhere with no equipment needed
Negatives of Bodyweight dips
Bodyweight dips are a great exercise; however, there are a few negatives to be aware of:
– They can be tough on the shoulders if you have any pre-existing shoulder issues
– They can also be tough on the elbow joints
– If you don’t have access to a sturdy bench or chair, it can be challenging to find something else to use that will support your body weight
– Can be difficult for beginners
– You may need to place your feet on a second chair or bench to perform the exercise correctly
– If you have any shoulder pain, dips may aggravate the condition. Stop immediately if you feel any pain and consult a doctor before continuing
Variations of Bodyweight dips
#1- weighted dips – add weight by holding a dumbbell between your feet
#2- bench dips – perform dips with your feet on a bench instead of the ground, which increases the range of
#3- Feet elevated dip: Place your feet on a bench or chair so that your legs are straight. Your heels are hanging off the edge. This variation increases the challenge to your triceps muscles.
#4- Hindu pushup dip: Start in a downward dog position with your hands on the ground and your feet on a bench or chair. Perform a pushup, then quickly switch to a dip position.
#5-bent knee dips: Keep your feet on the ground and bend your knees to parallel your thighs to the floor. This variation decreases the challenge to your muscles and is a good option for beginners.
#6 -Ring Dips: perform dips with rings or a TRX attached to your wrists for an even more significant challenge.
Bodyweight dip Progression
– Once you can easily do 12-15 reps of the basic bodyweight dip, try adding weight to your dip by holding a dumbbell between your feet.
– When you can easily do 15-20 reps of weighted dips, progress to bench dips by elevating your feet on a bench or chair.
– Once you can easily do 20 reps of bench dips, progress to feet elevated dip by elevating your feet on a bench or chair.
– When you can easily do 25 reps of feet elevated dip, try doing Hindu pushup dips.
– When you can easily do 30 reps of Hindu pushup dips, try adding weight by holding a dumbbell between your feet.
Muscles worked during the Bodyweight dips.
– Chest – the primary muscle worked during dips is the pectoralis major, which is the large muscle on the front of your chest
– Shoulders – the deltoids are the muscles on the top of your shoulders and are worked during dips
– Triceps – the triceps muscles are located on the back of your upper arm and are the primary muscles worked during this exercise
8 Tips for improving how to do bodyweight dips
#1- If you find that you can’t lower yourself all the way down, place your feet further apart to increase stability
#2 – Keep your back close to the bench or chair and don’t let it sag
#3 – Don’t bounce out of the bottom of the dip position – this can lead to joint pain
#4 – Use a full range of motion – lower yourself down until your elbows are at about a 90-degree angle and press back up to the starting position
#5 – Don’t lock out your elbows at the top of the dip – this puts unnecessary stress on your joints
#6 – Control the eccentric (lowering) phase of the dip by taking two to three seconds to lower yourself down
#7 – Use a slow and controlled tempo – don’t try to go as fast as possible
#8 – Progress slowly – increase the number of reps before adding weight or increasing the difficulty of the exercise.
Frequently asked questions
Q: How many reps should I do?
A: Start with eight to ten reps and work your way up to twelve to fifteen.
Q: What if I can’t do a full dip?
A: Try doing bent knee dips until you can do full dips.
Q: Can I do bodyweight dips if I have shoulder pain?
A: Check with your doctor to see if dips are appropriate for you. If they are, start with bent knee dips until you can do full dips with no pain.
Q: What if I can’t do bodyweight dips?
A: Try doing feet elevated dips until you can do bench dips with no pain.
Q: What is the best way to progress in bodyweight dips?
A: The best way to progress is to increase the number of reps before adding weight or increasing the difficulty of the exercise., remember you can perform bodyweight dips at home with ease.
Q: Can I do dips every day?
A: No, you should only do dips two to three times per week. Doing them more often can lead to joint pain and overuse injuries.
Q: What other exercises can I do to improve my body weight dips?
A: Some other exercises you can do are triceps extensions, overhead press, and close grip bench press. These exercises will help strengthen your triceps and shoulders, which will make dips easier.
Conclusion
Bodyweight Dips are a great way to strengthen your chest, shoulders and triceps muscles. They can be done anywhere with no equipment needed and can be progressed to increase the challenge. Start with eight to ten reps and work your way up to twelve to fifteen. Check with your doctor before starting dips if you have shoulder pain.
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Remember to head on over to our other articles, Bodyweight Squats or Bodyweight push up
Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.