The dip is an often-overlooked bodyweight exercise for building strength in the arms, chest, and shoulders. (1) Building strength in this exercise can enhance performance in other compound pushing movements, such as the overhead press and barbell bench press. Beyond building upper body strength, dips enhance core strength and improve stability.
However, proper form is essential to maximize results and avoid shoulder injury. Daniel Vadnal, a renowned physiotherapist, calisthenics expert, and creator of the FitnessFAQs YouTube channel, recently shared 10 key tips for mastering dips with precision and effectiveness.
Dips are the squat of the upper body.
—Daniel Vadnal
10 Tips for Better Dips
- Technique
- Perfect Range of Motion
- Tempo
- Bands
- V-Bar Dips
- Dumbbell Dips
- Dip Belt
- Ring Dips
- Dip Mobility
- Dip Variety Rep Ranges
Dip Technique
The dip is commonly misunderstood and is often performed with poor form.
For Maximum Performance
- Begin in a hollow body position with your torso facing forward.
- Depress the scapula to stabilize.
- Slightly protract the shoulders.
This technique enhances chest engagement, improves leverage, and maximizes mechanical efficiency.
For Triceps Activation
- Maintain an upright torso with the chest lifted.
- Adopt the same scapular position as previously mentioned
- Greater retraction will naturally occur due to the position of the torso. This dip variation engages more shoulder extension, stretching the triceps.
Building strength is impossible if dips cause pain. Adopting a natural and comfortable technique is crucial to achieving progress and consistent progressive overload.
Perfect Range of Motion
Another dip difficulty is a consistent range of motion. Many perform quarter or half reps when learning an exercise, then become frustrated when attempting to extend the range of motion. Vadnal suggested pause dips as a remedy.
Performing pause dips can build isometric strength in the stretched position. It develops motor control, which helps you to understand your body’s position in space.
Practicing pause dips helps dipping to the correct range automatically. The idea is to stop in that position with a one-second pause.
You don’t need to be a hero and do a five-to-10-second pause dips. Don’t go that extreme. Just stop and go back up.
—Daniel Vadnal
Tempo
Vadnal highlighted the transformative impact of tempo dips in training. “We know that eccentrics are helpful for growing muscles because of time under tension,” Vandal said.
Focusing on slow, controlled descents of two to five seconds during dips can increase their effectiveness and difficulty, maximizing the benefits. Moreover, slow-tempo dips are gentler on the body, helping reduce the risk of costochondritis and shoulder, elbow, or wrist injuries. “There’s longevity built into tempo dips,” Vandal expressed.
Bands
Resistance bands are a beginner’s ally in calisthenics. They reduce the load, allowing for a focus on proper technique, a full range of motion, and training with enough volume to support steady progress.
It is crucial to select the right band thickness for band-assisted dips. Choose a band with enough assistance to make three to six challenging reps achievable.
There are two primary methods for performing band-assisted dips: kneeling on the band or standing on it. Both can be effective, so find what works best.
V-Bar Dips
V-shaped dip bars can add variety to dips while enhancing comfort. Their versatility allows for multiple grip positions, helping stabilize the shoulders and reduce strain. Experiment with different angles to find the position that feels most comfortable.
Dumbbell Dips
Dumbbell dips are an alternative for progressing beyond bodyweight dips. Improper dumbbell placement can cause smaller muscles to fatigue. For optimal performance, position the dumbbell behind the knee, engage the hamstring, and cross the opposite leg for added stability.
Dip Belt
When using a dip belt, maintain control of the weight. Allowing the weight to swing uncontrollably can disrupt form and lead to an unsteadiness.
Position the weight as low as possible, ideally near the shins or feet. Lowering the center of mass enhances stability, optimizes form, and helps build greater strength during weighted dips.
Ring Dips
Dipping on an unstable surface like rings is more challenging than on fixed bars or handles. “If you’re not controlling the negative, pausing in the bottom and locking out, you will be shaking, moving all over the place,” Vadnal informed.
Rings refine dip technique. Removing momentum promotes better form. Training with rings can strengthen shoulder stability and the rotator cuffs.
Dip Mobility
If you struggle to achieve a full range of motion during dips due to tightness, try stretching in the dip position. Lower into the deepest, comfortable dip to feel a stretch across the chest, front delts, and biceps.
This can help improve flexibility and build strength over time, enhancing the range of motion for long-term progress. Aim for three sets of 30 to 60 seconds.
Bonus Tip: Rest & Recovery
Proper rest is essential for improving dip performance. According to Vadnal, resting for just 30 to 60 seconds between dips is insufficient for cardiovascular recovery, which can limit maximum output. More extended rest periods of three minutes or more are recommended.
More Training Content
- 3 Reasons Why Upright Rows Are Bad
- Your Upper Chest Isn’t Growing Because You’re Pressing at the Wrong Angle
- New Study for Bigger Biceps Says to Curl How You Want
Reference
- McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J., & Volschenk, W. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?. International journal of environmental research and public health, 19(20), 13211. https://doi.org/10.3390/ijerph192013211
Featured image via @marino_katsouris on Instagram
