Dips are a bodyweight movement that engages the chest, triceps, and shoulders.
For many athletes and lifters, nothing beats achieving an impressive upper body. A well-sculpted upper body boosts your confidence and enhances your overall aesthetic. While the bench press is often considered the go-to exercise for upper body development, dips are just as effective (1). This versatile exercise targets multiple muscle groups, including the chest, triceps, and shoulders.
This article will explore the dip workout, its key benefits, and the muscles it targets. You’ll also find a step-by-step guide to mastering them and alternative exercises to train the same muscle groups and enhance your workout routine. Ready to dive in? Let’s get started!
Dips Workout Techniques & Muscles Worked
The dip workout is a simple compound exercise that works your triceps, chest, shoulders, abs, and obliques. This routine also engages the back muscles to a certain degree. So, if you’re looking to pack on muscle mass and strength, this is an excellent exercise.
You can dip using a bar, machine, bench, or sturdy chair. However, it’s essential to note that for some setups, the equipment should be at a height where you can keep your feet off the floor while at a bottom and stretched position. This will help increase your range of motion and effectively hit the target muscles better.
During this routine, using a weighted vest, resistance bands, and heavy chains for more resistance is good for muscle growth. You can also attach a weighted dip belt, depending on your preference. It’s also important to note the grip type when doing dips. If you want to focus more on your pecs, use a close grip. A wide grip focuses more on the arms (triceps) and shoulders.
Below is a step-by-step guide to performing a dip workout with a dip bar:
- Grab the dip bar with your palms facing inwards and slightly jump into a locked-out position, keeping your back straight.
- Bend your legs and keep your arms straight. This is your starting position.
- Next, slowly lower your torso until your elbows are at a 90-degree angle (avoid flaring out your elbows as much as possible in this position). Hold this position for about two to three seconds.
- Finally, drive your torso slowly back to the starting position to complete a rep.
- Repeat this movement for as many reps as you desire.
Note: Performing dips slowly and controlled can help with muscle hypertrophy, a good marker for muscle growth (2).
Dips Workout Benefits
Dips are a bodyweight exercise, making them convenient and easy to do anywhere. If there are no dip bars or dip machines, you can improvise by using a chair or any elevated surface to perform this exercise. Below are some benefits of doing this exercise.
Effective Upper Body Exercise
Dips work similar muscles to the bench press and can increase muscle mass and strength in the upper body. They also work the shoulders, chest, and triceps, creating an aesthetically pleasing upper body.
Improves Posture
Doing dips can help work the shoulders, back, and core muscles. Making these muscles strong can help improve your form and posture, leading to better exercise performance, flexibility, and mobility. Improving your posture can also prevent the chances of injuries.
Works the Core Muscles
Although dips are essentially an upper body-building exercise, you’ll need your core muscles for stability to perform them. Therefore, this exercise strengthens them.
Dips Alternatives
Dips are a top-tier upper-body workout. However, experts advise mixing your exercises with equally excellent alternatives to optimize training routines effectively and gain more. Here is a list of alternative exercises you can use.
Bench Press
The bench press is a popular exercise that most commercial gyms offer. Its importance for upper-body muscle and strength development is unquestionable. This staple can be used in place of dips.
Pull Up
Pull-ups are challenging bodyweight exercises that are effective for building your lats, shoulders, biceps, upper back, and core muscles. Doing the pull-up means lifting your bodyweight against gravity, which is the ultimate test of strength. Also, like dips, your grip pattern matters when doing this exercise. For example, an underhand grip engages your biceps more.
Overhead Press
The overhead press is a weight-lifting exercise that works your triceps, delts, chest, and core muscles. You can perform this exercise using a barbell, kettlebell, dumbbell, or resistance band. Like the dip, the overhead press is an effective upper-body sculptor.
FAQs
What muscle do dips work?
They work multiple muscle groups in your upper body, including your chest, triceps, shoulders, back, and core. This is an excellent exercise for building muscle mass and strength.
What are the benefits of dips?
Dips are convenient, and you can do them anywhere. They also help with your coordination, balance, and stability. Check out other benefits of dips in the article above.
Are dips good for shoulders?
Dips are great for your shoulders, but remember to use the proper form to prevent injuries. The exercise guide above explains how to perform the dip exercise correctly to maximize your muscles’ benefits.
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References
- McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J., & Volschenk, W. (2022). Fatigue Increases Muscle Activations but Does Not Change Maximal Joint Angles during the Bar Dip. International journal of environmental research and public health, 19(21), 14390. https://doi.org/10.3390/ijerph192114390
- Wilk, M., Zajac, A., & Tufano, J. J. (2021). The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports medicine (Auckland, N.Z.), 51(8), 1629–1650. https://doi.org/10.1007/s40279-021-01465-2
