Hello all, 

Welcome to this new article dedicated to dips

After writing an article on "Progress very quickly to body weight at home"Today we are going to tackle an exercise in muscles and street workout essential to master: the dips 💪

The dips: one fundamental exercise de bodyweight training and street workout; dans this article, we will first see how reinforce to be able to succeed in his first dips. We will see perfect execution dips and its variations as well as those that must be avoided in order not to injure themselves.

Let's go 🔥


Warm-up and preliminary exercises

A necessary and important little reminder, it is always good warm up before training, whether it's doing dips or anything else. When you can't do dips yet, you can do other advanced exercises that work on similar muscles to strengthen the pecs, shoulders and triceps. You can also make pumps, we can still make dips on benches which look like the normal ones and will help strengthen you, but which are still different enough from the real ones not to dwell on them too much either.

warming upwarming up with elastic band 

Materials needed for the dips: 

To do this, the simplest and most practical way would be to have access to parallel dip bars, but if you have two stable pieces of furniture of the same height, it can also do very well. The last preliminary exercises will be the assisted and negative dips, but I will come back to them just after detailing the perfect execution of the dips themselves because we will already need them at this stage to do things well. 

So we're going to start things at the beginning because before learning to walk or squat, we had to learn to stand. And for dips, it's exactly the same. Something that I see quite infrequently and which is a bit of a shame, is the enhancement from the position of active support


The perfect execution of the dips 


For this position, we start by putting hands facing each other with thumbs around the bar, we get into a dip position and we want the wrists to be roughly above the bar (we don't want to be too outward or too inward, it must be comfortable).

Once you're in this position, you're going to want to grow as much as possible by pushing the shoulder blades down and a little forward. You want to grow proudly, have your pecs pointing to the ceiling. 

Once you're here, you're going to want reach out to 99%, that means you don't want your arms to be hyperextended. You want them to be bent just a little bit so that it's your muscles that are supporting the weight and not the joints. Be sure to turn your elbows inwards.


Dips exercise

In this position you are solid, you go contract abs, buttocks, legs. If you don't have access to bars high enough to keep your legs straight, you can the plier a little bit back. However, your whole body will still have to stay strong. Squeezing the legs together so as to remain well sheathed is a good technique. 



We will have to hold on. You will get tired very quickly because staying like that and contracting your whole body is very tiring. To begin to strengthen yourself on this, what I advise you is to do as many series as you need on a session to be able to hold between 45 and 60 seconds in all in this position. Ideally, this position should be held 30 seconds straight

Once in position, it's a matter of bending at the elbow and descending to 90 degrees before going up. If your shoulder mobility allows you to go a little lower, you can, but that's really not the point. When you learn to do dips, the goal is not to go as low as possible but to have a full amplitude


execution dips

At the bottom of each repetition, you have to stop a quarter of a second before leaving just to be sure not to bounce and use strength to go down and up. The elbows must always remain along your body, they should not go to the sides.




The rest of your body must remain contracted and it will descend vertically in one block. We do not swing in an arc, we do not bend at the hips when going down and we do not give momentum with the knees to go up. Remember to inhale well during the descent, exhale during the ascent and keep the neck in a neutral position. 




Little info: The position of the upper body can influence muscle recruitment. For example, the more we stand vertically more the triceps will have to work:



The more we looks forward, more pectorals will be requested: 


Finally, if we keep our body straight ahead, but that we looks further forward, these are the shoulders who will work:



Be careful, however, not to take this as an excuse to contract the lower back and tighten the shoulder blades in the back. Avoid to avoid injury! 

This is how to do dips well, especially when our goal is to gain maximum strength and muscle gain

Band Assisted Dips

The goal is to put the elastic band on the bar for best assist and put your knees on it. From there, it's exactly the same movement as what we saw before, you go down to the right angle stopping at the bottom because otherwise you can just bounce and it doesn't have any interest. 



My advice is to choose a band that allows you to do two or three sets of 5 to 10 repetitions in a row and as soon as you reach these 10 repetitions either you relax more the band so she gives you less support, or you switch to a thinner band until you no longer need tape at all. 


elastic bands dips
elastic bands of different resistances 

Poor Execution, Pain & Injury 

If you warm up well before training, that you go gradually and that you work well on the position of the active support of dips, you should be sufficiently ready and strengthened in order to be able to do it perfectly. However, one pain that is quite often associated with dips is pain in the sternum at bone level, ribs, or even collarbones.


warm up dips


These pains are mainly present in young people aged 20 to 25 because ossification of the sternum is not yet completed, which makes it a little less thick. Putting a lot of pressure on it can actually create pain, it's also possible that it happens when you do too much at once, too often or when you put too much weight on yourself. If you have this kind of pain, it means you have to slow down. We replace that with other exercises that don't hurt and we wait a bit to finish growing and then it will be much better! 

To learn more 

Once the dips become easy enough that you can line up at least 8 to 10 in a row, you will be able to do them evolve further begining with vary the support. First of all, you will be able to do them on a single straight bar, which thus modifies the movement a little and makes the exercise a little more complicated, it is also a very good idea to tackle it if one of your next objectives is muscle up! 


dip support

You can practice lowering them lower and lower, which will complicate the task and better transfer to the muscle up. Moreover, the latter is precisely one of final goals of my complete five-month program Street Workout Evolution.

But going back to the dedicated progressions, you can also make them more and more explosive on parallel bars in you projecting a little, you can also attack the russian dips which also requires more power and a bit of momentum to be able to get back into position and you can also get into the korean dips with a straight bar in the back, which complicates things quite a bit, especially when you don't swing too much.

Finally, you can also do dips on gym rings, which gives you even more possibilities of variations because it allows you for example to turn hands and vary the width As you wish. But as you'd expect, the stabilization required to stay stable makes this exercise significantly more difficult than on a barbell. So again, I strongly advise you to start by working on mastering the active support position on the rings, which basically takes the same execution as on the bars. 


dip rings


From there, when you are able to chain fifteen dips without problem, there is not really any additional progression. What is more interesting is clearly to start weighting your dips. 

Weighted dips: the ultimate exercise to gain muscle and strength

Weighted dips


To lester, you can do this using elastic bands, a weighted vest or even a stuffed backpack but for progress far and long, it's here weight belt which is best suited.


Weighted dips


In my opinion, weighted dips are among the best exercises that exist to gain strength. Brute force and muscle gain in the upper body, which will help you enormously in learning any more advanced Street Workout figures later on. 

I hope you enjoyed this article! To see the video, click here.

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See you soon 😃

Eric Flag