How to do DIPS? Our tips!

Hi there,

Want to learn how to do dips the right way? You've come to the right place 💪

Dips are a staple exercise in weight training and street workout. They are an effective way to build upper-body strength. 

But like many bodyweight exercises, they are often performed incorrectly.

👉 In this article, you’ll learn:

• the Perfect Dip Technique

• variations for improvement

• mistakes to avoid so you don't get hurt

Let's go 🔥

What should you use for dips?

Ideally, you should use dip bars or a wall bar.

They offer:

• optimal stability

• the full range

• better wrist positioning

If you don't have one, you can also use:

• two sturdy pieces of furniture

• two sturdy chairs

• bars in outdoor fitness parks

The perfect technique for doing dips

Here are the steps for performing a clean and effective dip.

Starting position

• hands facing each other

• thumbs around the bars

• arms almost straight (avoid overextending)

Next:

• lower your shoulders

• push your chest slightly forward

• engage your abs and glutes

Your body should remain tight and stable.

Descent:

Bend your elbows and lower yourself slowly:

• up to about 90°

• a little lower, if your mobility allows it

Important:

• Keep your elbows close to your body

• no rebound at the bottom of the movement

Ascent:

Push yourself up using your arms.

Breathing:

• inhale as you lower yourself

• exhale as you rise

The body must remain aligned and under control.

Body position: Which muscles are engaged?

The position of the upper body changes which muscles are engaged.

👉 The best way to get a full-body workout is to vary the positions.

Assisted dips with a resistance band

If you can't do dips yet, resistance bands are a great solution.

How to do it ?

1. Attach the band to the bars

2. Place your knees on the band

3. Perform the movement as usual

Choose a band that allows you to do:

• 2 to 3 sets

• 5 to 10 repetitions

Gradually, use progressively lighter bands..

Common mistakes when doing dips

Here are the most common mistakes.

❌ Lowering too quickly
❌ Bouncing at the bottom of the movement
❌ Letting your elbows flare out
❌ Arching your lower back
❌ Rocking with your legs

The key: control and core strength.

Weighted dips: to build strength and muscle

Once you can do 8 to 10 clean dips, you can add weight.

Weighted dips are a great exercise for:

• build strength

• build muscle mass

• move on to more advanced moves

You can add weight with:

• a weighted vest

• a dip belt

👉 This is one of the best ways to make rapid progress.

Conclusion

Dips are an essential exercise for building upper-body strength.

When performed with proper technique and at an appropriate pace, they are an effective way to strengthen:

• the pecs

• the triceps

• the shoulders

Focus on technique before intensity, build up gradually, and you’ll see results quickly.

So now it's your turn 🔥

See you soon,
Eric Flag