What’s up fitness fans? Today, we’ll talk to you about the benefits of dips!
No, we don’t mean the type of dips you get with your pizza, or that you dip your chips into, although they are awesome.
No, the dips we’re talking about today are the ones you do in the gym.
Getting in shape is tough, regardless of your goals, but if you follow the correct training routine and do the right exercises, your goals will become a lot easier.
When people think of building muscle, they often think of heavy dumbbells, bending barbells, and complex machines stacked up or loaded up with plates.
While all of the former are indeed great for getting in shape, it must be said that simpler bodyweight exercises such as dips should also be considered.
Dips are ideal for working various parts of the body, they’re easy to do, they’re very effective, and if you do them correctly, they will also help you out in other ways too.
But just how effective are they really?
Let’s find out, shall we?
Here’s a look at the 17 amazing benefits.
What Are Dips?
Basically, even though dips can be done in different ways, the basic premise behind this awesome exercise is the fact that it is an inverted push-up.
You position your body so you’re facing straight ahead, and either using a dipping station, a chair, a bench, or anything else, you bend your elbows and lower your body down so that it hits the triceps, core, and/or chest.
What Are The Benefits Of Dips?
Now that we’ve looked at what dips are, let us take a look at some of the main benefits and the different dips exercise variations that are out there.
1. Dips Are Great For The Triceps
First and foremost, when people talk about dips, more often than not, they’re talking about triceps dips.
Dips are one of the most effective exercises for hitting the triceps as they hit all 3 heads of the muscle and are great for adding definition, size, and strength to them.
If you want a horseshoe triceps muscle, dips are perfect.
2. Dips Are Great For Building Large Arms
If you want to show off your “guns” next summer, forget bicep curls, and triceps dips are where it’s at.
Dips are great for adding mass to the triceps, which in turn means they’re great for the arms.
When people want big arms, they often focus on bicep exercises when in fact it is the triceps that make the arms look bigger, as the muscle is so much larger.
You can do all the curls in the world but if you neglect your triceps you’ll have small arms with a large bicep muscle that will look out of proportion with the rest of your body.
3. Dips Are Great For The Core
It isn’t just the triceps that can benefit from dips, as it also happens that dips are great for your core too.
To perform dips your core is engaged constantly as it is used to stabilize you for the duration of the exercise.
The more you do, the stronger the core becomes.
This is not only beneficial for strengthening your core, but it can also help you to build a set of abs as well.
4. Dips Will Improve Your Pressing
If you’re looking to improve your pressing exercises, dips are perfect.
Because dips mainly work the triceps, you’ll find that your pressing power increases which in turn will help you to press more weight.
The triceps play a key role in pressing/pushing movements, so the stronger your triceps are, the more weight you’ll be able to press.
So, whether you want to improve your bench press, your military press, your clean and press, or anything else for that matter, dips are the perfect assistance exercise to help you do precisely that.
5. Dips Can Be Made Harder
If you’re a strong presser, you have strong triceps, you’re fairly light, or you find that you’re just really good at dips, one of the main benefits is the fact that you can make them harder.
If for finding that they’re too easy, why not attach a dipping belt to yourself, clip in a weight plate or two, and add more resistance that way?
Alternatively, you could grab a heavy chain, drape it over your shoulders and do dips that way, just like The Rock does in his Iron Paradise.
Basically, even though dips are a great bodyweight exercise, you can add extra resistance to them if you find them a little too easy.
6. Dips Can Be Done Outside Of The Gym
Okay, if you do your dips on a dipping station or a dipping machine, you might be wondering whether or not you can do them outside of the gym?
Well, yes you can.
The great thing about dips is the fact that you can do them virtually anywhere, with minimal equipment required.
In fact, all you need really is one, maybe two chairs or a bench, and you’re all set.
Simply perch yourself on the edge of the chair, perform the dip, and repeat for as many reps as needed to make those triceps of yours burn.
7. Dips Can Save You Money
Okay, whereas you can’t build a powerful and muscular physique purely through dips alone, you can certainly save yourself money on expensive gym memberships by doing dips at home.
Dips don’t require any specialist kit or equipment, meaning that some of the main benefits focus on the fact that they can be done anywhere, and cost nothing.
If times are tough and you’re looking to save money, dips are a great way to do exactly that as you won’t need to pay for a gym membership or buy any specialist kit or equipment.
8. Dips Can Reduce Your Risk Of Injury
Another of the main benefits that we need to discuss today is the fact that doing dips can help to reduce your risk of injury.
Torn triceps, for example, are very common, especially amongst lifters that try pressing too much weight with weak triceps.
As dips strengthen the triceps, they can reduce your risk of torn or pulled triceps.
Not only that, but the same can be said for the core, and the pectoral muscles too.
9. Dips Are Great For Your Chest
Not only are dips ideal for building up your triceps, but another key benefit of dips is the fact that they can also help to build up and strengthen your chest as well.
By adjusting your positioning slightly and leaning forwards you can place the tension and resistance upon your chest, thereby building up your pecs.
Dips are one of the most underutilized exercises when it comes to building up the pectoral muscles and building a strong and powerful chest.
10. Dips Increase Stability
If you’re looking to increase your stability, you’ll want to make sure you’re doing plenty of dips.
Because dips require you to engage your core and utilize your core stabilizer muscles as you perform them, the more dips you do the more your stability will improve.
11. Dips Are Scalable
Okay, for a seasoned lifter who has done dips for a long time, the exercise itself is very easy to do.
For a newbie who is perhaps not very strong or a little heavy, dips with good form would actually be very difficult.
One of the main benefits is the fact that they’re so scalable.
We’ve looked at how you can make dips harder, but what about if you want to make them easier?
Well, no problem.
You can adjust your leg positioning, or you can use a dipping machine to take some of the work out of the lift.
The closer your feet are to your stomach, the easier the exercise will be, and vice versa.
12. Dips Can Burn Fat
Unless you’re one of the lucky few people in the world who can eat what they like and barely gain a single pound, you’ll likely want to watch your weight.
Traditionally when people do exercises for fat loss, they’ll do exercises that are cardio-based such as running, jogging, walking, cycling, swimming, and so on.
If however, you’re looking for an alternative, dips are great.
Because dips are so physically demanding, the more of them you perform, the more energy the body needs, and the more calories you will burn off.
Okay, doing a set of dips might not burn off as many calories as going for a 5-mile jog, but it will certainly help.
13. Dips Are Easy To Do
Some exercises are very complex and require you to spend hours studying videos and reading articles based on getting your form absolutely perfect.
Thankfully, though, dips are not like that.
Doing a set of dips is very easy which means that people of all abilities can do them, even if you’ve never done one before.
14. Dips Can Be Done Quickly
Okay, say you’re looking for a triceps workout that will blast your triceps and can be done quickly so that you can save time and get in and out quickly, dips are ideal.
If you were to go through a standard triceps workout at the gym, you’d likely have to perform numerous exercises, load up machines, grab plates, and so on.
If you have time to spare, that’s all well and good, but what about if you’re in a hurry?
Well, if you’re in a hurry, dips are perfect because 4 – 6 sets of triceps dips to fail will result in impressive levels of hypertrophy and will leave your triceps feeling as if they’re on fire.
15. Dips Are A Great Compound Exercise
Even though we talk about the triceps and the chest when it comes to dips, in truth they’re a fantastic compound exercise that will recruit a whole host of different muscle groups when you perform them.
Compound exercises work for different muscle groups at once, so with one exercise, several muscles will benefit from the exercise.
Dips work the triceps, the chest, your core, your back, your delts, and your traps, making them ideal for anybody looking to build an aesthetic physique.
16. Dips Can Improve Your Mental Health
This next benefit isn’t one that is exclusive to dips but rather exercise in general.
One of the main benefits of exercise is the fact that it has been found to be so beneficial for a person’s mental health.
Exercise promotes an increase in the production of endorphins and hormones which lift your mood and make you feel happier.
Not only that, but exercise also improves your physique and your body image, which in turn will help you to feel more confident and comfortable in your own skin.
17. Dips Can Boost Metabolism
Again, this isn’t technically a benefit exclusive to dips, but rather a resistance-based exercise.
Despite this, as we’re looking at the many amazing benefits in today’s article, we’re including it anyway.
Dips, and indeed, other resistance-based exercises are ideal for people who are looking for ways of boosting metabolism.
Because so many muscles are worked, the body has to work hard to generate the energy needed, meaning that the more you do, the more your metabolism will increase.
What Muscles Do Dips Work?
Dips are an excellent compound exercise that engages multiple muscle groups, making them a staple in many strength-training routines. When you perform dips, several key muscles come into play. You can see in the picture what muscles dips workout, or get geeky with me below:
- Triceps Brachii: As the primary movers during dips, the triceps brachii muscles, located at the back of the upper arm, are heavily engaged throughout the movement. They are responsible for extending the elbow joint.
- Pectoralis Major: The pectoralis major, commonly known as the chest muscles, also plays a significant role in dips, particularly when the movement involves leaning forward. They aid in shoulder adduction and contribute to the pressing motion during the upward phase of the exercise.
- Deltoids: The deltoid muscles, which encompass the shoulders, assist in stabilizing and controlling the movement during dips. They are engaged to a varying degree depending on the execution of the exercise.
- Rhomboids and Levator Scapulae: These muscles, located in the upper back and neck region, respectively, are activated during dips to stabilize the scapulae and maintain proper shoulder positioning throughout the movement.
- Pectoralis Minor and Serratus Anterior: Although to a lesser extent, the pectoralis minor and serratus anterior muscles contribute to the stabilization of the shoulder blades, which is crucial for maintaining proper form during dips.
- Forearm Muscles: Grip strength and stability are essential for executing dips effectively. The muscles of the forearm, including the flexors and extensors, are engaged to maintain control of the movement and support the upper body.
How to Do Dips at Home
You most certainly don't need a gym to do dips. You can easily do dips at home!
- Find a Sturdy Surface: Look for two stable surfaces that are parallel and strong enough to support your body weight. This could be two chairs, the edges of a sturdy table, or even the edge of a countertop.
- Position the Surfaces: Place the surfaces parallel to each other and ensure they are approximately shoulder-width apart. They should be stable and not wobble during your exercise.
- Grip and Support: Stand between the two surfaces and grip each one firmly with your hands. Your palms should be facing downward, and your fingers should wrap around the edges for support.
- Position Yourself: Lift yourself up so that your arms are fully extended and your feet are either crossed behind you or slightly bent in front of you. This is your starting position.
- Lower Your Body: Slowly lower your body by bending your elbows while keeping your torso upright. Lower yourself until your elbows are at approximately a 90-degree angle or slightly below.
- Push Back Up: Once you've reached the lowest point of the dip, push through your palms and straighten your arms to return to the starting position. Keep your movements controlled and steady throughout the exercise.
- Repeat: Aim to perform 8-12 repetitions per set, depending on your fitness level. Start with 2-3 sets and gradually increase the number of sets as you become stronger.
What to Think of When Doing Dips at Home:
- Focus on Form: Pay attention to your body alignment and avoid leaning too far forward or backward during the exercise. Keep your core engaged and your shoulders stable to prevent strain or injury.
- Rest and Recovery: Allow your muscles adequate time to rest between sets to maximize the effectiveness of your workout and prevent overexertion.
- Progression: As you become more comfortable with dips, you can increase the intensity by adding weight using a weight belt or weighted vest or by elevating your feet to increase the resistance.
Final Thoughts:
So, that just about brings us to a close today.
Hopefully, you’ve found this article on the benefits of dips insightful and informative, and if so, be sure to include plenty of dips in your next workout to really get the most from it.
Seriously, try them. Your chest and your triceps will thank you for it.
FAQs About Dips Exercise
What Do Dips Work?
Dips are a great way to work out the core and upper body. They work the chest, shoulders, triceps, and biceps with enough resistance to make them challenging but not too difficult. You can do dips at home or at the gym.
How To Do Assisted Dips?
Dip exercises are an important way to increase your strength and endurance. Dips are a great exercise to start with because you can do them at home without any equipment, and they can be done in various ways that allow for different intensities and workouts. The basic dip exercise consists of lying down on the ground with your palms flat on the ground next to your shoulders, and your legs straight out in front of you like you're trying to touch your toes. Start by bending your elbows until they're pointing away from your body, then slowly lower yourself until you reach full depth. Reverse the motion and press yourself up until you reach the starting point.
Do Dips Work Biceps?
Dips is an exercise for the triceps and chest and do not train your biceps. To train your biceps using your own body weight, you can opt-in for pull-ups.
