Bodyweight Dips

Instructions for proper form

1. Begin by placing your hands shoulder-width apart on a sturdy bench or dip station, ensuring your fingers are pointing forward. 2. Extend your legs in front of you with your heels resting on the ground or feet placed together. 3. Slowly lower your body by bending at the elbows while keeping your torso upright, lowering until your upper arms are parallel to the ground or slightly below. 4. Push through your palms to return to the starting position, fully extending your arms without locking your elbows. 5. Maintain a controlled movement throughout the exercise to avoid injury.

Common mistakes to avoid

1. Flaring elbows out excessively; keep them close to your body. 2. Allowing shoulders to rise toward the ears; maintain relaxed shoulders. 3. Using momentum instead of controlled motion; focus on strength throughout the movement. 4. Not lowering enough, which reduces the effectiveness of the dip.

Benefits

Specific benefits of the exercise

Bodyweight dips effectively isolate and strengthen the triceps while also engaging the shoulders and chest. They improve muscle definition and strength in the upper body.

Expected results and timeframe

If performed consistently 2-3 times a week, you can expect noticeable tricep definition and strength improvement in about 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate fitness enthusiasts looking to increase upper body strength, particularly in the triceps. It’s also beneficial for athletes and those training for calisthenics or bodyweight competitions.

Scientific studies supporting its effectiveness

Studies have shown that compound exercises like dips effectively engage multiple muscle groups, leading to greater muscle hypertrophy and strength gains compared to isolation exercises.

Variations

Beginner modifications

If you’re a beginner, consider performing bench dips where your feet remain on the ground or elevate your feet on a lower surface to decrease the bodyweight load, ensuring the movement remains manageable.

Advanced progressions

For advanced progression, try adding a weighted vest, performing dips with your feet elevated on a surface, or incorporating a dip with a pause at the bottom to increase difficulty.

Integrations

Complementary exercises

Complementary exercises include push-ups, tricep pushdowns, and overhead tricep extensions to enhance overall arm strength.

Super set recommendations

Super set bodyweight dips with pull-ups or push-ups to target opposing muscle groups, maximizing upper body workout efficiency.

Sample workout routines

1. Upper body strength: Bench press, bodyweight dips, and pull-ups. 2. Full body circuit: Push-ups, bodyweight dips, squats, and planks for a balanced workout.

Exercise combinations

Combine bodyweight dips with shoulder presses and tricep extensions for a comprehensive upper body workout, focusing on both strength and endurance.

Best time to do this exercise in your workout

Bodyweight dips are best performed in the middle or at the end of your upper body workout when the muscles are adequately warmed up and pre-exhausted from other pushes.