Dips

   (Last modified on September 7, 2025)  |   Genx  • Other languages: Japanese

Table of Contents

Dips are a strength-training exercise that primarily targets the upper body, specifically the triceps, chest, and shoulders. Here’s a breakdown of the exercise:

How to Perform Dips

Equipment

  • Parallel bars or a sturdy surface like a bench or chair.

Steps

  1. Starting Position:

  • Grasp the parallel bars with your arms straight and your body elevated.

  • Keep your legs straight or bent at the knees.

  1. Lowering Phase:

  • Slowly lower your body by bending your elbows until your upper arms are roughly parallel to the ground.

  • Keep your elbows close to your body to emphasize the triceps.

  1. Pushing Phase:

  • Push yourself back up to the starting position by straightening your arms.

  • Maintain control throughout the movement.

Variations

  • Bench Dips: Use a bench or chair for support, placing your hands behind you.

  • Ring Dips: Perform on gymnastic rings for added instability and challenge.

  • Weighted Dips: Add weight using a dip belt for increased resistance.

Benefits

  • Strengthens Upper Body: Targets triceps, chest, and shoulders effectively.

  • Improves Muscle Endurance: Enhances endurance in upper body muscles.

  • Versatile and Accessible: Can be done with minimal equipment.

Tips

  • Keep your core engaged to maintain stability.

  • Avoid flaring elbows too wide to prevent shoulder strain.

  • Start with assisted dips if you’re new to build strength gradually.

Dips are an excellent addition to any workout routine for building upper body strength and muscle definition.