Last updated
17 October 2009

How to do dips

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Dip

If you have access to parallel bars or a dip machine (with or without assistance), you can perform the classic dip. Place your hands on the bars and with your arms locked in a straigt position, lift your feet off the ground, bend your knees and cross your ankles. Lower yourself slowly until your arms form right angles but avoid hunching your shoulders towards your ears. Then push back up to return to your start position.

Legs-straight Dip

If you dont have access to parallel bars, you can perform dips using a sturdy chair or weights bench. Sit down on the chair or bench, extend your legs straight out in front of you and grip the edge of the chair or bench with your hands, fingers pointing forward, arms shoulder width apart. Shuffle forward until your bottom is off the chair and lower your body until your arms form a right angle. Without touching the floor, raise yourself back to your start position. Avoid reliance on momentum getting you through the exercise; instead focus on slow and controlled execution of the movement.

Easy

Knees-bent Dip

As the legs-straight dip but this time with your knees bent. The greater the bend, the easier the exercise, so as you get better and stronger, you should aim to re-extend your legs.

Hard

Double Dip

As with the legs-straight dip except this time, you will place your feet on a second chair or bench when completing the exercise. Avoid hunching your shoulders and focus on slow, controlled execution of the movement.

Note:If you want to increase the difficultly of any of the chair or bench dips, you can always place a powerbag on your lap forcing you to lift a greater weight.