There are several movements that are critical to include in any well-rounded calisthenics routine. Exercises like push-ups, pull-ups, and other bodyweight training standards should be augmented with Dips.
The movement of the body lowering and rising using the arms places significant resistance on the biceps, triceps, and especially the deltoids. Back, chest, and neck muscles, like the Trapezius, Pectorals, and the Rhomboids are also a part of the workout helping to stabilize the body and control twisting and turning. Due to the body's weight being supported by only the arms, the effect on the deltoids is greater than with other exercises.
If you're looking for the right set of dip bars for your house, check out our article on building a calisthenics home gym.
Dips as a Core Workout?
Core muscles like abs, obliques, and even the Pectoral muscles gain endurance and definition when dips are included in the calisthenics workout. Bar dips should be done slowly and smoothly without jerking the body up and down to get the best results.
Despite their simple movement, dips can be varied to incorporate targeted muscle groups to build endurance, have better muscle definition, and to grow muscle mass. Many athletes have discovered the value and benefits of performing calisthenics to develop and strengthen every part of the body and maintain a level of fitness that's hard to match any other way.
Dips for Beginners
Dips are not an easy exercise to perform like pull-ups or crunches. Dips require sufficient strength to lift over 100 lbs in most cases. Many beginning calisthenics practitioners find this a difficult exercise to do. Assisted Dips use equipment or people to help with raising and lowering the body while arm strength and durability are being developed. Listed below are some popular Assisted Dip exercises:
Use of a resistance band is incorporated into the exercise by looping the band around the handlebars. The knees are then placed into the band and the body is suspended by the band while dip exercises are being done.
Starting with the feet on the floor, the athlete jumps up and locks the arms in place to suspend the body over the handlebars. The body is then slowly lowered down until the feet touch the floor and the exercise is repeated.
Seated on a bench or chair, place the hands onto the top surface and slide forward until the buttocks are off the bench. Then slowly lower the body down before raising it until the elbows are straight up and down before repeating the movement.
Some exercise studios and workout centers contain weight machines with bar dip platforms under the handlebars. The platform moves up and down and provides resistance by sitting or kneeling on the platform while performing the bar dips.
Looking to get into calisthenics as a beginner? Check out our beginner's guide.
10 Dip Exercise Variations
The basic dip movement can become a little boring after a while. It's important to shake up the routine a little to keep up interest. The different exercises listed below are designed to not only make the dip segment of the workout routine more enjoyable but to also provide added results.
Caution should be exercised before attempting any new exercise routine to ensure proper body positioning, correct technique, and safe movement. Once the basic movement has been mastered and muscle strength is developed, these are some ideas for changing things up a bit:
1) Weighted Dips - This is a traditional dip movement but with added weight. Weight belts and free weights can be used to place additional resistance on the arms, back, and chest. Be careful because hanging weights can alter body position.
2) Resistance Band Dips - Using two resistance bands, this exercise involves looping the resistance bands over the handlebars before slipping the bands over opposite shoulders. The idea is to increase resistance during the lifting phase of the exercise.
3) Two Bench Dips - Using two benches, the exercise positions the body with the heels on top of one bench and the body seated on the other bench. Sliding forward, the exercise begins by slowly lowering the body down before returning to the upper position with elbows locked. Care should be used to ensure neither bench can move away from the other during the exercise movements. To make this movement more resistant add free weights onto the lap while performing dips.
4) Leg Raise Dips - Perform the traditional dip movement but at the end slowly raise the legs in front of the body. Drop the legs down slowly before performing another dip and repeating.
5) Side-to-side Dips - This dip involves making a traditional dip movement but moving slightly to one side throughout the exercise. This added resistance helps develop biceps, triceps, Pectoral, and Trapezius muscles. Alternating sides during the routine helps with muscle and positioning control.
6) Reverse Dips - Most dip exercises place the handlebars beside or in front of the calisthenics athlete. This exercise places the bar(s) behind the body while performing the dip movement. The hands should be pronated (facing forward) like placing the hands on top of the bench while seated.
7) Reverse-reverse Dips - The same exercise as a Reverse Dip but with an underhand (supinated) grip. The hands are in the opposite position which exercises the forearms, biceps, and triceps in a very different way.
8) Countertop Dips - A half-wall or countertop is the perfect place to do some dips. Placing the hands on the top edge of the wall or counter, the body is slowly lifted until the arms are fully extended and the elbows can lock. The reverse movement slowly lowers the body back down until the feet touch the floor. Caution should be used to ensure shoes don't mark up the wall surface during exercise.
9) Korean Dips - This is an exercise for the well-balanced athlete which is similar to the Reverse Dip but rather than dropping the body straight down, the body is curved under the bar in a crescent-shaped movement. Lowering the body down until the elbows are at a 90-degree angle before slowly returning to the starting position.
10) Gironda Dips - A traditional dip movement is accentuated by slightly extending the legs forward as well as dropping the head down toward the chest. Maintain this curved body position throughout the exercise movement for all reps.
Want more calisthenics variations? Check out our article on pull-up variations.
Advanced Ring Dips
Many calisthenics practitioners have access to a set of gymnastic rings. These are not for beginners and even intermediate athletes should use caution when attempting to use rings for dip exercises. The rings are not stable like handlebars and can swing and move uncontrollably potentially causing muscle strains and injury.
These dip exercises require concentration, control, and capability beyond what normal workout routines demand. There are two main ring exercises that dips are designed for:
The athlete grasps the rings with a neutral hand position, palms facing toward each other. Standing on the floor, the arms are straightened until fully extended lifting the body off the floor. Slowly lowering the body while controlling the spread of the rings not only strengthens the main muscle groups, it also improves balance, muscle control, and body positioning.
The same hanging rings are used but the hands are rotated back and forth during the lifting and dropping cycles. This exercise routine increases muscle strength and mass as well as benefits core muscles. One additional movement many athletes find beneficial is the lifting the legs until they are extended straight out from the hips.
**Please note - It is advisable to have a spotter or assistant to help with using rings as the rings are prone to swinging and spreading during use.
Finding the Right Dip Movements
There are many different variations on performing calisthenic bar dips that it can be hard to decide which exercise works best for your conditioning goals. From beginner to expert, the equipment for bar dips can be found almost anywhere. The beauty of calisthenics is they can be practiced almost anywhere. Many practitioners conduct workout routines on jogging/exercise trails, public parks, shopping malls, and at home.
The important thing to remember is to develop muscle strength and endurance over time and not try to get fit in a week. Too much stress can injure muscles, tendons, and ligaments resulting in delays in conditioning. Finding the right exercise movements is essential to conducting a beneficial and enjoyable calisthenics workout as well as to achieving fitness goals.
Ensuring Proper Dip Form
Beginners in calisthenics can always use direction and support when starting on a new workout program. Even experts sometimes encounter problems with exercise routines or with other issues. Both beginners and experts should find resources that have lots of information, data, instructions, and videos to help show proper techniques and provide new ideas for training.
Guidance on exercises, nutrition, equipment, and many other topics can help beginners start using the proper techniques and achieve the conditioning level needed to attempt bar dips. Beginning a bar dip exercise routine in a calisthenics workout is a great way to get upper body muscle definition, broaden the shoulders, and expand the chest muscle mass.
If dips just aren't enough, check out our complete core workout and guide.