One of my most vivid adolescent memories is the first time I ever attempted a parallel bar dip. It was my freshman year of high school and I had just started to explore the wonderful world of working out.
I signed up to take weight training my second semester that year, and there was a dip station in the weight room, so I decided to give it a go. I understood the task at hand and felt confident approaching the dip bars.
Once I began lowering myself though, it suddenly felt like someone had punched me hard in the sternum. Rather than being able to press myself back up, I instead fell to the ground and recoiled in pain, feeling like I would NEVER be able to do a single dip on the bars. The few kids in gym class who could do one suddenly seemed like super-human deities.
I Dip, You Dip, We Dip
I didn’t let that early experience stop me from trying again, however, and a few weeks later, I got my first real dip – it was a very exciting time! I’ve done a lot of dips since then and learned a lot of different variations. Dips are a great exercise and there are endless ways to keep them fresh and challenging. Keep in mind that while they emphasize the triceps, dips also work your chest, shoulders and core muscles. Pretty much any time you use your arms to press your bodyweight while in an upright position, it’s a dip. Here are the basics:
As I discussed in my previous dip tutorial, the best way to start out is to do dips with your hands on a bench and your legs resting on the ground straight out in front of you. Try to keep your chest up and your back straight when performing bench dips.
If you find it hard to stay upright with your legs straight, it’s okay to bend your knees and put your feet flat to make it easier. On the other hand, if bench dips with straight legs are not difficult, try putting your feet up on another bench for an added challenge.
Parallel Bar Dips
Eventually, bench dips will get easy even with your legs elevated. That’s when you’re ready for parallel bar dips.
When you perform a parallel bar dip, keep in mind that the movement pattern isn’t just straight up and down. You’ll need to pitch your chest forward as you lower yourself or you’ll likely put unnecessary strain on your shoulders.
If you’re having a hard time when starting with parallel bar dips, ask a spotter to help you. Have them grab your ankles while you bend your knees so they can assist you on the way up.
Straight Bar Dips
While the parallel bars are the most common place to work this movement pattern, dips can also be done on a straight bar, which most people will find more difficult. It’s also a great variation for anyone working on muscle-ups.
When you are dipping on a straight bar, you can play around with placing your hands wide or narrow. A wide grip puts more emphasis on your chest, while a narrow grip places more of the burden on the triceps. For this reason, the narrow grip tends to be harder for most people.
You can also do a straight bar dip with the bar behind your back. This is sometimes referred to as a Korean dip.
Korean dips are a very challenging variation and you’ll really need to concentrate on keeping your entire body engaged in order to perform them properly. Keep your abs and lower back tight while squeezing your legs and glutes in order to prevent yourself from swinging around excessively while practicing this variation.
Like all the basic exercises, you may eventually build up enough strength and power to get airborne at the top of a dip. My favorite way to do plyo dips is by exploding across a long pair of parallel bars. Clapping dips are another great way to amp up this classic move with some plyo-power!
When you do plyometric dips, you’ll need to get your whole body into it. There’s nothing wrong with using your hips and legs in order to utilize your full explosive power.
Less Lip, More Dip
Talk is cheap – if you want to improve at dips, it’s gonna take time and practice. However, keep in mind that people who try to do too much, too soon often wind up burned out, injured or just plain ol’ frustrated. Always remember to progress gradually and stay humble. Take it one rep at a time and enjoy the ride.
Watch the video below for more: