How to do the BODYWEIGHT DIP! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the bodyweight dip, also known as the chest dip or tricep dip.

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CC: This exercise is gonna target your pectoralis major, anterior deltoid, and all three heads of your tricep. Now there’s a few different ways to perform this depending on how you position your body, but in this video, I’m gonna cover the most common variations done on parallel bars.

To initiate the set up, grab the bar firmly in the palms of your hands with your thumbs wrapped around, with a grip just slightly further than shoulder width. Then, push yourself up by fully extending your arms and bend your knees to lift your legs off the ground, with either your feet together or crossed over. From here, depress your shoulder blades by pushing your traps down, then contract your abs and bring your knees back directly underneath your hips as you tilt your upper body forward.

A larger tilt results in more chest activation, while a smaller one engages more of your triceps, but the difference between the two isn’t that significant, so just find a spot you're comfortable with. That being said, avoid leaning too far forward, or staying too upright, as both of these will place unnecessary stress on your shoulders.

The starting position should look something like this where your spine is neutral, your abs are flexed, your upper back is tight, your head is tilted down, and your shoulder blades are depressed and just slightly retracted.

From here, begin the descent by bending your arms and lowering yourself straight down, while keeping your knees directly underneath your hips and your shoulder blades depressed. Avoid bending forward as you descend by maintaining the same degree of tilt in your spine, and bring your shoulder blades together to stretch apart your pecs. Make sure your elbows stay tucked in from both a front and side view, and go as far down as your shoulder mobility allows for. For most people, this occurs when your arm reaches 90 degrees of flexion, but don’t be afraid to go down further just as long as you don’t feel any pain or discomfort in your shoulders.

Then, without pausing, immediately begin the ascent by driving your palms down and in to press yourself up. Again, keep your elbows tucked in, your knees directly underneath your hips, your body leaned forward, and your shoulder blades depressed. Additionally, focus on bringing your biceps closer together to contract your pecs, and fully extend your arms to contract your triceps. Push your shoulder blades apart without completely protracting your scapula, and get back into the starting position for the next rep.

To incorporate this into your routine start by doing these with a band or an assisted machine, before moving onto just your bodyweight. Then add light to moderate weight for 3-4 sets of anywhere from 8-15 reps.

(Additional Note) This exercise is a really difficult one to master, so don't stress if you can't do it right from the go. Just start by doing these with a little bit of assistance from either a machine or a resistance band, and progress as you can.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #Dips

[ImmanuelKing]

Wow you really gave the most “informative” instructional on how to perform dips. So much info that you cannot fail. 🙏🔥🔥🔥

[vaiolover]

Great gains for 2 1/2 year weight training.

[jatjsgmfagfeids]

Thanks bro for this, please keep doing more bodyweight workout :)

[supercard]

Thanks for this! I thought I was doing my dips right but learned that leaning forward as I descended was wrong. Really helpful stuff!

[yes-niod]

thanks for the no-bs to the point guide

[edixionz]

Place hands just outside shoulder width apart

Fully extend the arms, pointg elbows behind body

Bends knees behind body crossed over

Depress shoulders (by pushing traps down) & slightly retract

Contract abs & slightly tilt body forward

Bend arms, descending down until about 90 degree of flexion keeping elbows tucked in by sides

Maintain hips under knees and avoid bending forward

Bring shoulder blades together near bottom and maintaing same lvl of tilt

[davidgrech]

Thank you for your help with my form and I hope you have a great rest of your week.

[aady]

Day 4:Could you do a video where you show every muscle group or an entire video for the upper body, and another two videos for the core and lower body? I know it might be a lot to cover but I think it will be a great vid.

[nikolavonfulton]

Do you have a workout program that you follow or just do what you want to do focus on for the day. I saw your days of the week training video but did not know what you do for the days? It would be super helpful because I am where you were when you started and you have really made me want to get started

[missaaofph]

I have the same Porta Dip Bars but couldn’t do Bodyweight Dips. I watched your vid 3x. Thanks for the tips. Will try it later.

[justasparagi]

Thanks for the advice, I've been working on my dips but my form could be tacky

[morgrimwest]

For some reason these are the only exercise that adequately targets my pecs, even more than a bench press

[beefpizza]

thanks for not making this 15 minutes like everyone else

[christosfullerton]

Can you please do one for what natty supplements you take ? Protein ? Bcaas? Creatine ? thanks

[Liftheavyrustylbs]

Love your videos! Just wish you weren't rushing through them like you were gonna miss your flight at the airport. Have to replay some of them 5 times so I understand everything. 🤣👍

[IglooDweller]

What is the bar thing you used called, please?

[ceckolalovia]

That was very informative Indeed. Can I just ask you should the scapula be protracted or retracted when performing the reps. I have a different angles and I still don't know which is safer for the shoulders and what is the difference between the two?

[joeysung]

I believe your scapula shouldn’t be depressed at the bottom of the movement, this doesn’t give room for the shoulder joint

[clickivids]

Any tips for overcoming upper back pain? I trapped a nerve in my upper back May 2020 and although it's significantly better now, I still suffer from time to time. Recent sub, really enjoying the content. Cheers!

[kainhighwind]

Hey Max, just wondering where you got your dip bars from and if there are any others that you would recommend for beginners.