HomeHealth and FitnessTop 10 Dips Exercises for Beginners | Mastering the Basics
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Top 10 Dips Exercises for Beginners | Mastering the Basics

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Dips are a fundamental bodyweight exercise that can significantly enhance upper body strength and muscle development. Not only do they target major muscle groups such as the triceps, chest, and shoulders, but they also engage stabilizer muscles, promoting overall muscle growth and endurance. For beginners, dips are an excellent way to kickstart their fitness journey and pave the path to a stronger upper body. In this article, we’ll explore the top 10 dips exercises that are perfect for beginners looking to strengthen their upper body.

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Muscles Worked During Dips

  1. Triceps Brachii: The triceps, located at the back of the upper arm, are the primary muscles engaged during dips. They are responsible for extending the elbow joint during the upward movement of the dip.
  2. Pectoralis Major (Chest): Dips engage the pectoral muscles, assisting in pushing the body upwards during the exercise. The degree to which the chest is engaged can vary based on the dip variation.
  3. Deltoids (Shoulders): Both the anterior (front) and lateral (side) deltoids are involved in stabilizing and assisting with the upward and downward movements of the dip.
  4. Rhomboids and Trapezius (Upper Back): These muscles help stabilize the shoulder blades during the dip, contributing to proper form and control.
  5. Serratus Anterior: This muscle helps in stabilizing the shoulder blades and assists in the control and stability of the dip.

Top 10 Dips Exercises for Beginners

S.No Dips Workouts
 1 Parallel Bar Dips
2 Assisted Dips
3 Bench Dips
4 Triceps Dips
5 Chest Dips
6 Ring Dips
7 Negative Dips
8 Box Dips
9 L-Sit Dips
10 Elevated Dips

Parallel Bar Dips: The Classic Approach

Parallel bar dips | KreedOn
Source: Pinterest

Parallel bar dips are the quintessential dip exercise and a great starting point for beginners. Begin by standing between two parallel bars and gripping them firmly. Lift yourself off the ground and maintain an upright posture. Now gradually lower your body by bending your elbows until they form a 90-degree angle. Push yourself back up to the starting position to complete one repetition.

Parallel bar dips effectively target the triceps, chest, and shoulders. As a beginner, it’s important to focus on proper form and controlled movements to maximize the benefits and prevent injury.

Assisted Dips: Gradually Build Your Strength

Assisted Dip | KreedOn
Source: Focused on Fit

For beginners who find regular dips challenging, assisted dips provide a helping hand. Utilize a resistance band to assist in lifting your body weight. Loop the band over the bars or around your knees, depending on the type of assistance you need. As you progress and gain strength, gradually decrease the band’s assistance until you can perform unassisted dips.

Assisted dips allow beginners to build strength progressively and gain confidence in their ability to perform the exercise effectively.

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Bench Dips: A Home-Friendly Variation

 Bench Dips | KreedOn
Source: Steel Supplements

Bench dips are beginner-friendly and can be easily performed at home using a sturdy bench or chair. Begin by sitting on the edge of the bench with your hands gripping the edge. Extend your legs and move your feet forward. Lower your body by bending your elbows until they form a 90-degree angle. Push back up to the starting position to complete one repetition.

Bench dips primarily target the triceps and are a great starting point for beginners who may not have access to gym equipment.

Triceps Dips: Targeting the Triceps

 Triceps dips| KreedOn
Source: Quora

Triceps dips are a slight variation of the traditional dip, focusing more on the triceps. To perform this exercise, lean your body slightly forward while keeping your elbows close to your body. This shift in posture ensures that the triceps are the primary muscles engaged during the exercise.

Triceps dips are an excellent way for beginners to isolate and strengthen the triceps, a key muscle group in the arms.

Chest Dips: Emphasizing the Pectorals

Chest dips | KreedOn
Source : MykeGen Fit

Chest dips are performed by leaning the body forward during the dip, placing more emphasis on the chest muscles. As you lower yourself, focus on the stretch and engagement in your chest. Chest dips are beneficial for building chest strength and definition.

For beginners aiming to enhance their chest muscles, chest dips are an essential variation to include in their workout routine.

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Ring Dips: Adding Instability for a Challenge

Ring dips | KreedOn
Source: Men’s Health

Ring dips involve using gymnastic rings instead of parallel bars, introducing an element of instability. This instability engages stabilizer muscles, enhancing the overall effectiveness of the exercise. Ring dips provide a challenging yet rewarding experience for beginners.

Gradually incorporating ring dips into your routine helps in improving stability and strengthening various muscle groups.

Negative Dips: Building Strength through Control

Negative dip | KreedOn
Source : Athletic Performance Training Center

Negative dips focus on the eccentric phase of the exercise, where you emphasize the lowering movement. Begin at the top position of a dip and lower yourself slowly, taking about 3-5 seconds to descend. This controlled descent builds strength and control, preparing you for full dips.

Negative dips are an effective way for beginners to build the necessary strength for performing complete dip repetitions.

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Box Dips: Enhanced Range of Motion

Box dips | KreedOn
Source : www.focusfitness.net

Box dips involve elevating your feet on a sturdy box or bench. This variation provides a greater range of motion during the exercise, engaging different muscle groups and promoting overall muscle growth. It’s an excellent choice for beginners looking to challenge themselves and improve their dip technique.

Including box dips in your routine helps in enhancing both strength and form.

L-Sit Dips: A Core-Engaging Challenge

L-sit dips | KreedOn
Source : Muscle & Fitness

L-sit dips combine the traditional dip movement with an L-sit position, engaging the core and lower abs. Lift your legs in front of you, creating an L shape with your body, and perform dips in this position. This added challenge strengthens the core and improves overall stability.

L-sit dips are ideal for beginners seeking to enhance core strength while performing dip exercises.

Elevated Dips: Lower Chest Emphasis

Elevated dips | KreedOn
Source : HIIT Academy

Elevated dips involve placing your feet on an elevated surface while performing dips, angling your body forward. This slight shift in posture targets the lower chest, providing a variation that complements the traditional dip movement. It’s an effective way to focus on specific muscle areas and achieve a well-rounded upper body workout.

For beginners aiming to work on their lower chest, elevated dips are a valuable addition to their exercise routine.


Incorporating these dip exercises into your workout routine as a beginner will undoubtedly help you build upper body strength, muscle definition, and overall endurance. Always start with the variations that suit your current fitness level and gradually progress to more challenging ones. Remember to maintain proper form, control your movements, and listen to your body to prevent injuries and achieve optimal results in your fitness journey. Happy dipping and strengthening!

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