How to do Dips

Dips are a great exercise that works the pecs and also stretches and helps the flexibility of the shoulder.

Dips mainly build muscle in the…

  • Chest
  • Triceps

Dips can be done on a set of parallel bars, which most gyms will have.  Or you can do them on a set of gymnastics rings, which will involve much more stabilizing muscles, core and abdominal work.

-Terry Asher

Gym Junkies

I’m Terry I’m here to help you achieve the body you want. I truly believe anyone can achieve the figure they want, with the proper guidance. Through my eBook I have been able to help thousands of people online lose weight, tone up and get in shape. My goals are to continue to help people all around the world and change people’s life for the better.

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    Vic, I love the idea of using gymnastic rings. I like the setup you show here. I must get a set of those! I am going to try my best. I had nerve damage and radiculopathy on my left side from an auto accident and was not able to do dips for years, but I rested completely, then went slow. Almost ten years after I can do 20 reps with bodyweight.

  • avatar

    @ Chris C: 20 dips is no joke! Congrats on your recovery from injury. A ten year journey back to strength is true dedication.

  • avatar

    Vic, thanks for the great tutorials. I am relatively new to lifting so these explanations help a lot. One question I have: is it a good idea to do a couple sets of body weight exercises before using barbells or dumbells?

    • avatar

      Thats not a bad idea at all. Bodyweight exercises are a great warmup, and they also are good to use when you dont have the barbell movement down yet (ex… bodyweight squats)

      - Vic

  • avatar

    I’ve been doing dips for a while, but only tried weighted dips for the first time the other day, I wasn’t sure what weight to use so I started with only 10 pounds.
    Having that little bit of added weight really helped my form and stabilized my position during the exercise. I would recomend adding light weight to you dips, even if you are having trouble with body weight. I managed to get in a 5×5 with a 45 pound plate when all i’m used to doing is body weight . It felt great, can’t wait till next week.

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    [...] How to do Dips [...]

  • avatar

    i was wondering how to lose fat on stomach and fat on the sides of my pecs so it can be more cut. i workout 5 times a week and do wieghts on tuesday, thursday,and saturday, and i do cardio wedsday, and friday i eat alot everyday but i eat mostly junk food on Sunday and monday to get capories to use at the gym. what i want to know is how i can get six-pack lose the gyno on my pecs and still get big and strong which is what i want to achive. im 6’1 220 pounds and was 200 around January and am now 220 from eating more food. My friend who is a personal trainer says i should eat alot of carbs but should i lower my carb intake right before i go to sleep? and what about sugar? please help me and get me in the right direction. thanks

  • avatar

    what is the % of bodyweight you lift while doing dips??

    • avatar

      Honestly, I don’t know for sure. But I’d guess it’s pretty high as the only thing you aren’t lifting is your arms.

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