There are so many things to do, and it can be tough to balance between work and private life that a lot of people postpone trips to the gym despite the feeling they are long overdue. If this situation sounds familiar, then we are here to tell you that fortunately, every problem has a solution. Even if you want to do dips at home, worry not because it’s entirely possible.
People are sometimes unsure about exercising at home because they think it can be tricky to have the same effects as in the gym. Sure, you won’t have all the super-cool equipment if you decide to exercise at home. However, it doesn’t mean the effects will be anything less than when exercising in the gym,
You can have doubts, certainly! To tell the truth, we had some either, but then we realized that learning how to do dips at home isn’t that hard. We are more than happy to share our discoveries, and we hope you will enjoy the text. Furthermore, if you consider yourself a total rookie in the area of strength training, we assure you will find lots of interesting and useful home gym ideas. Let’s see what we can find out about doing dips at home. Just to remind you, don’t forget to do some pre-workout for men before doing dips at home.
What Are Dips
If you are experienced when it comes to strength training, then there is no need for an explanation of course, but this part is more for those who aren’t sure what we are talking about dips workout. Okay so, if you ever went to the gym, then there is no way you dint see guys raising themselves using just the strength of their arms while the legs are bent in knees. Well, this is one example of a dip technique. Dips are compound exercises that target a lot of muscles in your shoulders, arms, and chest. Even if this process is happening simultaneously, numerous variations are designed to work specific parts more. But what is super exciting about them and is probably a reason why lots of guys like them is that no matter which variation you choose all muscles of the upper body are affected by them. Now, usually in the gym, there are these two parallel bars that make it easier in a way, but they aren’t absolutely necessary to do dips correctly. People often wonder about ways to do dips at home so let’s look into it.
If you are really passionate about exercising and decided to create your home gym, one thing to consider is getting a dip station. It might seem that the list of all the necessary equipment is huge and it will make you bankrupt, but the truth is that they aren’t all that expensive. There are plenty of solutions out there, you just need to search for home gym ideas. Nevertheless, we understand that you can be a bit fed up with the idea of buying every single thing for workout and also that there is a question of space that we need to factor in. Many of us live in small apartments nowadays that usually overcrowded and one more piece of equipment can create a mess. If you for whatever reason cannot get dips equipment, there’s no need to get discouraged. There are lots of ways how to do dips without equipment.
Okay so, let’s get them checked out.
If you want to have this amazing upper body that will make everyone jealous but don’t have time to go to the gym, one thing that can get you where you want is chair dips. Depending on which part of the body you want to focus on, you can do this dip exercise with one or two chairs. One chair is better for triceps dips while using two chairs works great for chest muscles.
Whether you are using one chair for arm muscles or two chair variations for your chest dips what you create is a real homemade dip station that is cheap, convenient, and serves its purpose. Be careful to have pretty sturdy and stable chairs to avoid falling and getting injured.
Other than that it’s perfect at mimicking the equipment that exists in the gym and gives the same results.
Benefits of Dips
Nowadays, more and more people are doing some variation of dips. This makes us wonder what dips are good for and why everyone wants to do them. Generally, dips contribute to a significantly stronger upper body but there are few other benefits of dips that we think are worth mentioning. One thing is that as we know, now you don’t have to go to a fully equipped gym as it is perfectly possible to do dips at home or in the park, etc. Then, there isn’t a single person who cannot do them despite the common belief that they are reserved for trainees experienced in weightlifting or bodybuilding. Sure, in the beginning, when you don’t have muscle strength, they are hard, but in time you will get better. No pain, no gain, right?
Second, as we already mentioned, the good thing is that they don’t work just one group of muscles. Yes, all of these variations are indeed designed to focus on certain muscles more than some other. So for example, if you are focusing on triceps, you are working the chest or shoulders less, but it doesn’t mean that you aren’t strengthening them as well. That’s because a dip is a compound exercise created to make the whole upper body stronger.
More than that, if you do dips at home or in the gym regularly, you will improve flexibility and strengthen the joints and stabilize the muscles. This is important to prevent injuries that can occur during exercise.
Finally, when you can do dips correctly, it means you are impressively strong, so it will be easy to charm someone you like.
How to Do Dips at Home for Beginners
Okay, so we can have two kinds of beginners here. Those who are new to the concept of strength training and those who are lifting weights for a while. To both groups, we can say: Stop procrastinating! Dips surely are among the most challenging of all bodyweight exercises and strength training, but once you begin, you will fall in love with them.
Okay so when you are a beginner, it is easier to do this exercise when you have a dip bar for home, but you prefer alternative options that a single chair or kitchen counter will do the job. If you are using the chair, make sure that it is firm enough, so you don’t get hurt. Put your palms holding the edge firmly while your legs are stretched in front of the chair. Then go down slowly using the strength of your hands. This is the most common of beginner dip variations. When you succeed in doing it 50 times, you are ready to start with more complicated ones.
Those who are just starting with strength training can also opt for floor dips as they are also good dips for beginners. Here is how they are done. Sit on the floor with your knees bent and feet on the floor, while your hands are behind your back. Gently lower yourself using the strength of your arms to be close to the floor and repeat it for 3 to 8 times. The goal is to make 3 sets of 8 repetitions after that you can slowly move towards dips progression.
How to Do Dips at Home for Triceps
What you should know about tricep dips is quite a basic dip technique, but it is also a useful one. Additionally, they work not only the triceps but also the shoulders making your arms generally stronger. You need only one stable chair or a kitchen counter to do them at home. Also if you aren’t sure about the chair, you can use a bench or some other sturdy piece of furniture. It is the same as with the machine, except that it is much easier for beginners, for example. The reason for this is that with machines or bars you are raising your entire body while when you are using the chair, you use just part of your body weight. If you choose this variation, then start with bent legs and go down until your arms are at 90 degrees and go back up. You should be able to repeat it 10 times before you start thinking about progress.
How to Do Dips at Home for Chest
It is important to say that when you take a look at chest dips vs. tricep dips you surely notice that chest dips are much more demanding and require greater strength. When you want to do dips at home to build the chest muscles, you will have to use a slightly different approach as these are parallel bar dips. A lot of playgrounds these days have this exercise equipment that enables you to work out outdoors. So if there is a park-like that in your neighborhood and you like to exercise while breathing fresh air this is a perfect option for you. At home, you can do perfectly good chest dips using two chairs of the same height or a kitchen counter. Pay attention that the chairs are a bit more than shoulder-width apart. While keeping your palms firmly on the chairs, lift yourself extending your arms. The knees should be bent at 90 degrees. From this position lower yourself slowly until your bottom part of the chest is at the same level as the top of chairs. When you can repeat 3 sets of 10 dips you can progress.
We are sure that by now, you feel attracted to the idea of doing dips and home. Wait just a bit more before you start jour journey of becoming like a man of steel. We have a few more things to explain so you can enjoy the full effects of your new favorite workout.
Can I Do Dips Every Day?
We believe that when you discover a new exercise that makes you feel good, you get hooked and you want to do it daily. However, if you want the maximum effect, the best way to build strength is to do various exercises that are designed to work different muscles for the balanced development of the muscle tissue. When you are working out, your muscles are under a lot of pressure, and they need at least 24 hours, but many say even 48 hours to recover and grow properly. This is called rest period, and it is required for every exercise regardless of the muscle group its targeting and the same way for dips. No matter how appealing they are, make sure to make at least one full day break between your sessions.
How Many Dips Should I Do?
That really depends on you’re your strength in general and what you want to achieve. When you are a novice in strength training, you will probably have problems doing one single dip. If this is the case, don’t worry about it. If you really want to do dips at home or in the gym, just keep building your strength using other ways as well and come back to dips after a few months. Then remember, they shouldn’t be done daily at all. Try doing them every 3 days or so. Your first goal can be to do a set of 5 – 10 dips, then slowly progress by increasing the number of sets and slowly reps.
What Muscles Do Dips Work?
As we already discussed, they are exercises that are designed to strengthen the upper body, focusing mainly on shoulders, arms (triceps) and chest. Various techniques are targeting a specific group of muscles, but it is essential to emphasize that they regarded as a compound exercise. This means that even if a variation is centered on particular muscles, for example, triceps it is not possible to do tricep dips without also strengthening chest and shoulder simultaneously.
Most people who are not experienced trainees, and who are unsure of their strength level give up on the idea of doing dips before they even gave them a try. Our idea with this text was to show you that the fact they are demanding doesn’t mean it’s impossible to do them. Additionally, we believe they are a fantastic part of strength training and should be reserved only for those super trained bodybuilders. Therefore, we hope that we managed to encourage you to try to do dips at home or in the gym and we are looking to hearing back from you. In the meantime, we want to remind you that gym-expert.com always prepares interesting articles. If you are interested in topics related to strength training and bodybuilding, then you are welcome to read about hemp protein powder reviews and recovery powder.