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How to Do Dips for Beginners

Dips are a great exercise for upper body strength and can be done by beginners. To do dips correctly, begin in an upright position with your legs extended out in front of you, feet flat on the floor and hands firmly grasping onto two parallel dip bars or chairs positioned shoulder-width apart. Bend your elbows to lower yourself down until your arms form 90 degree angles then press back up until fully extended.

Repeat this motion for 10-15 reps at a time, taking breaks as necessary between sets. For those just starting out, try using only their bodyweight first before adding additional weight such as a weighted vest or dipping belt once they have strengthened their muscles enough to handle it safely.

  • Stand in front of a sturdy chair or bench: To do dips, you will need an elevated surface that you can grip with your hands
  • A stable chair or bench is perfect for this exercise
  • Make sure the surface is secure and not slippery so to avoid any accidents when performing this move
  • Place your hands on either side of the seat: With your palms facing down, place both hands firmly on each side of the seat, shoulder-width apart from each other
  • Your arms should be slightly bent at the elbows as you hold onto the edge of the seat with a firm grip
  • Lift yourself up off the ground: Keeping your legs straight and together, lift yourself off the ground using only your arms and upper body strength until they are almost fully extended but still slightly bent at 90 degrees at elbow joint level
  • You should feel like most of your weight is being supported by your arms during this step
  • Lower yourself back down towards floor: Slowly lower yourself back towards floor while keeping legs straight until chest touches chair/bench then press through palm to push self back up into starting position repeat 10 – 15 times depending on fitness levels
How to Do Dips for Beginners


How Do You Start Dips for Beginners?

Starting dips for beginners can seem like a daunting task, but with the right guidance and practice, anyone can become proficient in this strength-building exercise. If you’re new to dips, it’s important to start slowly and build up your strength gradually. Begin by placing two chairs or benches facing each other and standing between them.

Place your hands on the edges of the chairs/benches so that your palms are flat against the surface with your arms straight out in front of you at shoulder width apart. Keep your feet together as you lower yourself down until your arms form 90 degree angles at the elbows. Make sure to keep good posture throughout; don’t let your hips sag down below parallel!

Once you reach this position, press through both hands evenly as you extend back up into starting position again. Repeat 8-10 times for 3 sets before resting 30 seconds between sets — once mastered, increase repetitions or add weight (a dip belt works great here) for added difficulty if desired! With consistent practice and proper form — soon enough — Dips will become part of any beginner’s exercise routine!

How Do You Train Yourself for Dips?

Dips are an incredibly effective exercise for building strength and size in the chest, shoulders, and triceps. However, dips can be a difficult exercise to progress on if you don’t have the right technique or adequate training program. To help you get started on your dip journey, here are some tips for how to train yourself for dips:

First, focus on form and proper execution of the movement. Proper technique is key when it comes to maximizing both safety and effectiveness of this powerful compound exercise. Make sure that your elbows stay tucked in close to your torso and that you maintain tension throughout the entire range of motion – from arms fully extended at the bottom position through all points up until full lockout at the top position.

Second, build up gradually by starting with bodyweight only reps or using assistance bands as needed while perfecting form before adding weight plates onto a dipping belt or weighted vest. If possible find an experienced spotter who can provide feedback as well as assist with heavier loading when appropriate. Thirdly, focus on progressive overload which means increasing either sets/reps/resistance over time so that muscles continue adapting and growing stronger.

Aim for 2-3 sets of 8-12 reps with rest periods between sets lasting 1-2 minutes depending on individual goals (e..g power vs hypertrophy). Lastly keep track of performance metrics such as total volume (sets x reps x resistance) from session to session so that progress can be noted easily over time!

How Many Dips Should a Beginner Do?

As a beginner, it’s important to start slow when performing dips. Depending on your fitness level and goals, the number of dips you should do can vary greatly. Generally speaking, as a beginner, it is recommended that you perform three sets of 8-12 repetitions with 30 seconds rest in between each set for optimal results.

When starting out, aim for lower reps and higher sets; this will help build strength and endurance while minimizing risk of injury due to overexertion. As your body becomes stronger and more accustomed to the exercise motion, gradually increase the amount of reps per set until reaching 12 or 15 repetitions. Remember—each individual’s body is different so take into account any pre existing conditions such as back pain before increasing intensity or weight load during exercise.

How to Do Dips Step by Step?

Dips are a great exercise to strengthen muscles in the upper body. To do dips properly, start by standing up and holding onto a stable object such as a dip bar or chair with your hands shoulder-width apart. Make sure you keep your back straight and core engaged while bending your legs slightly at the knees.

Next, lower yourself down so that your elbows bend at 90 degrees before pushing yourself back up until arms are straight. It is important to remember to keep shoulders away from ears during this movement and make sure not to lock out elbows when pushing back up. When finished correctly, you should feel the burn in your triceps after doing 3-4 sets of 8-10 reps.


How to Do Dips at Home

Doing dips at home is a great way to strengthen your arms and chest without having to leave the house. All you need are two chairs or sturdy objects that can support your weight, like couch cushions or stairs. Position the chairs about 3-4 feet apart with their backs facing each other.

Then position yourself between them so your hands are on the edge of one chair and your feet are on the edge of the other chair. Keep your back straight as you slowly lower yourself down until both elbows are bent at a 90 degree angle, then push up using only your arms to return to starting position. Repeat for 10-15 reps for maximum benefit!

Dips Exercise for Chest

The dips exercise is a great way to work your chest muscles and build strength in the upper body. The movement requires you to place your hands on two parallel bars, lower yourself so that your arms are bent at 90 degrees and then press up again. This exercise works the anterior deltoids, triceps, pectorals (chest muscles) as well as other stabilizing muscles.

To make this exercise more challenging you can add weight or increase the number of reps that you do each set.

How to Do Dips on a Chair

If you’re looking for an effective exercise to work your triceps and shoulders, consider adding dips on a chair to your workout routine. To do this exercise, all you need is a sturdy chair and the ability to support yourself with your arms. Start by standing in front of the seat of the chair with both hands gripping either side firmly.

Then lower yourself down slowly until your elbows are at 90 degrees or just below parallel, keeping your back close to the chair throughout the movement. Finally, push yourself up until you reach starting position again before repeating as desired. With practice, dips on a chair can be an excellent way to strengthen and tone those upper body muscles!

How to Do Dips for Chest

Dips are a great exercise for targeting your chest muscles. To do dips, start by placing two parallel bars or chairs in front of you, and then hold onto both with an overhand grip. Make sure that the distance between your hands is slightly wider than shoulder-width apart.

Then, lower your body until your upper arms are parallel to the ground, and press up to return to the starting position. If you want more resistance while doing dips, add weight plates around your waist!


Overall, dips are an excellent exercise for anyone wanting to work on their upper body strength. Start out by mastering the basic dip first and build your way up from there as your body gets stronger. With proper form and regular practice, you will be able to progress quickly with this versatile movement.

Doing dips is a great way to increase muscle mass while also developing strength in other key areas of the body like the triceps, chest and shoulders. With some determination and dedication, you can become an expert at doing dips before you know it!