Last Updated On August 16, 2023
Have you noticed that you're not as motivated to go to the gym as you used to be? Or do you just want to incorporate calisthenics training into your routine?
If so, don't look any further; you're in the right place.
Calisthenics training is increasingly popular primarily because it is highly effective but also because you need minimal equipment for bodyweight exercises.
In this article, you'll learn more about the 10 best dip bar exercises that will help you look jacked up in a few months.
10 Best Dip Bar Exercises (For Beginners To Experts)
It is important to emphasize that during each of these exercises to do on dip bars, practically the whole body is involved. That is exactly the main purpose of calisthenics training.
However, I will single out targeted muscles for each exercise. These are the most engaged muscles. Familiarity with targeted muscles will help you work on the mind-muscle connection too.
1. Static Holds
Target: core, forearms, triceps brachii, pectoralis major
A static hold is an isometric exercise. When performing any isometric exercise, the angle of the joint and the length of the muscle remain unchanged.
At least there are no visible changes. It is an opposite principle compared to the exercises you usually do in the gym.
A workout certainly cannot be based only on isometric exercises, but it is a great way to improve overall strength. Static holds will help you perform dips.
Although the static holds may seem very simple and easy, you will probably find it surprisingly difficult to stabilize in the proper position.
Benefits:
- Helps improve dip performance.
- Develops bodyweight control.
- Increases joint stability.
How To Do It:
- Stand between and hold the bars firmly with both hands.
- With a controlled motion, slowly lift your entire body upwards until your arms are straight. Never keep arms locked to avoid elbow injury.
- Try to stay in that position for at least 10 seconds. When you notice that you are swaying and that your arms are giving out, return to the starting position.
Tips From A Trainer!
Over time you will improve your strength and stability. When you can comfortably spend 30 seconds or more in the upward position, you are ready for the next step.
2. Negative Dips
Target: triceps brachii, pectoralis major, anterior deltoids, latissimus dorsi, forearms
During the eccentric phase of a lift, a person can work with up to 40% more weight than during the concentric part of a lift.
That's why negative reps have a huge impact on strengthening muscles and connective tissues.[1]
It is one more step towards being able to perform full bar dips. I've used negative dips with many of my clients to prepare them for body weight dips and it works every time.
Also, negative dips are useful for advanced athletes as well. This exercise is one of the best alternatives to full chest dips, especially for beginners.
Additional weight can be added using a dip belt to make this exercise even harder and improve pushing strength further. If you want to learn how to use a dip belt properly, we've written an article that covers all the essential details and common mistakes.
Negative dips are quite challenging for both the muscles and the nervous system, so you should give your body and CNS enough time to recover before attempting them again.
Benefits:
- Great stepping stone to full dips.
- Allows you to lift more weight.
- Suitable for all ability ranges.
How To Do It:
- Stand between and firmly grasp with both hands, palms facing the floor.
- Place yourself in an upward position. If you feel a lack of stability, bend your knees and cross your ankles instead of keeping your legs extended.
- Bend your elbows to slowly lower your body.
- Control the entire movement and keep your upper body upright.
- When you complete the entire movement and are back to the starting position, you've done one rep.
Tips From A Trainer!
Keep your movement as slow as possible on your way down. This will provide you with more time under tension and it'll increase the amount of work your triceps and chest need to do during each rep.
3. Band-Assisted Dips
Target: triceps brachii, pectoralis major, anterior deltoids, latissimus dorsi, forearms
I always take advantage of the resistance band when working with clients who need help with dips or pull-ups. Using a band assists you through the upward motion, which is often the part you'll struggle with most.
As you become stronger, you can progress onto weaker resistance bands with less tension. Doing so places more weight on your chest, triceps, and shoulders.
Banded dips will never become too easy and will remain effective so long as you keep changing the bands as needed.
Even if you're an advanced lifter you can use bands to improve your resistance training experience.
benefits:
- Excellent for all ability levels.
- Develops your chest, triceps, and shoulders.
- Useful to learn the dipping movement.
How To Do It:
- Place a band over the dip station while leaving the middle of the band hanging.
- Stand between and hold the bars firmly with both hands before slowly raising them to the static hold position.
- You should control the downward movement same as when you perform negative dips.
- At the lowest point of the range of motion, push upward until your arms are fully straightened. The resistance band will help you complete the repetition and return to an upright position.
Tips From A Trainer!
If you don't have resistance bands, you can ask somebody to spot your feet to help you perform the movement. This is the method I used as a 15 year old with my friends.
4. Dip Bar Dips
Target: triceps brachii, pectoralis major, anterior deltoids, latissimus dorsi, rhomboids, forearms, lower back muscles, and core
Congratulations! When you get to this part, it means you've developed the necessary full-body strength to perform the regular dips correctly.
The dip is an exercise that is equally used in the gym and street workouts. The reason is obvious - it affects the strength and size of a large number of upper body muscles.
There is a difference between triceps dips and chest dips. As the name suggests, one type is more oriented towards the triceps and the other towards the chest.
If you want to focus on the triceps, keep your arms parallel to the floor and your torso upright.
Chest dips require you to lean forward. So your shoulders will pass elbows, exposing your chest to more strain.
benefits:
- Uses a large range of motion.
- Perfect for intermediate to advanced gym goers.
- Develops your triceps, chest, and shoulders.
How To Do It:
- Stand between and hold the bars firmly with both hands.
- Extend your arms, and take the starting position.
- Bend your elbows and descend your body. You can add a negative phase if you are strong enough.
- When you are at the bottom of the range of motion, push upwards and return to the starting position.
Tips From A Trainer!
It is not likely that dips will ever become easy for you, and you can always increase the number of reps, sets, or hang weights around your waist and thus making the exercise more difficult.
5. Dip Bar Push-Up
Target: triceps brachii, pectoralis major, anterior deltoids, latissimus dorsi, rhomboids, forearms, and core
Dip bars (often called Paralettes) are one of my favorite pieces of gym equipment. They're a multifunctional piece of equipment so you can do other types of exercises, not just dips.
Using them, you can perform movements like regular and incline push-ups.
Push-ups and dips belong to the same group of compound exercises as they activate upper body muscles such as your shoulders, chest, and arms.
benefits:
- Doesn't require much space.
- Easy to perform in home gyms.
- Great for developing overall upper body strength.
How To Do It:
- Depending on the type of dip bar, you may need to turn it on its side.
- Grab the sidebars between the top and bottom of the dip bar. Whether you will grab it closer to the top or bottom will depend on your height.
- The feet should be moved far enough back so that the body and arms are fully extended.
- Keep your elbows close to the body and lower yourself towards the floor in a straight line. Keep wrists stacked.
- Go as low as you feel in control of the movement without breaking form.
- Maintain a tight core.
- Explosively push back up into starting position.
Tips From A Trainer!
Although the goal of using the dip station for push-ups is to increase your range of motion at the bottom of the movement compared to floor push-ups, be careful not to go and stop too low. Otherwise, the possibility of shoulder injury is very high.
6. Dip Bar Bicep Curl
Target: biceps brachii, latissimus dorsi, forearms
Men are especially proud of their bicep muscles. The dip bar bicep curl will definitely make your arms grow.
This exercise is fairly similar to inverted rows (which are a favorite of mine) and place a load of tension on your biceps.
I like this movement as it's suitable for most ability levels and you can progress or regress the exercise depending on your ability level. Even advanced lifters can benefit from this body weight exercise.
benefits:
- Ideal for all ability levels.
- Strengthens your biceps.
How To Do It:
- Sit under the dip station. You can also lie on your back if you find that position more comfortable.
- Place your hands on the dip bars. Go with an underhand or neutral grip, depending on which dip station you have.
- When you extend your arms and place your knees at an approximately 90-degree angle, the rest of the body should be completely straight.
- Bend your elbows and use your biceps to lift your body all the way up to the dip station.
Tips From A Trainer!
Use slow and controlled movement throughout the entire rep. And ensure you use a full range of motion. Doing both of these will work your biceps to the fullest.
Related Article - Best Bodyweight Bicep Exercises
7. Scapular Dips
Target: scapular muscles, triceps brachii, posterior deltoids, rhomboids, core
When I have a beginner as a client, I usually do not implement scapular dips and scapular push-ups in the workout routine because those exercises require an enviable level of strength but also a mind-muscle connection.
For those who can perform it, the scapular dip is very useful. It can be part of a warm-up routine.
Also, it can help correct the instability of the scapula and shoulder, which is important for proper body posture and prevention of injuries.
Benefits:
- Develops mind muscle connection in your scapula.
- Helps correct scapula and shoulder issues.
How To Do It:
- Stand between the bars, shoulder width, and hold the bars firmly with both hands.
- Ascend to the static hold position.
- Arms should remain straight at all times.
- When you go down, the shoulders should go up.
- Then push away from the ground and extend your shoulder blades.
Tips From A Trainer!
You should try to reduce the activity of the accessory muscles as much as possible and engage the scapula muscles even more.
8. Dip Bar Pull Up
Target: latissimus dorsi, biceps brachii, forearms, shoulders
Pull-ups are another calisthenics 101 exercise and one of the top dip bar exercises. A dip bar can help you target the same muscles as when you do regular pull-ups.
You can use one or both dip bars for pull-ups. This exercise is also an excellent substitute for pull ups, which is great for beginners.
This movement is an excellent stepping stone to pull ups. I've used it with many clients in the past and continue to do so to this day.
benefits:
- Excellent stepping stone to pull ups.
- Ideal for all ability ranges.
How To Do It:
- Position yourself vertically under the bar, and the bar should be exactly above the middle of the chest.
- Grab the bar using an underhand grip.
- Perform pull-ups.
Tips From A Trainer!
There are three ways to position your legs for dip bar pull-ups. Beginners should bend their knees and place their feet flat on the ground. Intermediate and advanced exercisers can either keep their legs fully extended on the floor or place them on a chair, for example.
9. Inverted Rows
Target: latissimus dorsi, biceps brachii, deltoids, forearms
Since you can do numerous push exercises on the dip bar, you should also implement several pull exercises because the push-pull split is one of the most effective.
For dip bar inverted row, you can use one or two bars, but our suggestion is to use two bars.
Using two bars helps you focus on performing exercise and engaging back and biceps muscles instead of stabilizing yourself.
I've always been a HUGE fan of the inverted row. I usually use a TRX for them, but I do sometimes use dip bars depending on what's available in my gym.
Benefits:
- Suitable for all abilities.
- Develops strong biceps and lats.
How To Do It:
- Lie on the floor between the dip bars and grab hold of them.
- Move your feet until you take the glute bridge position.
- Fully extend your arms, but don't forget to engage the core all the time.
- Pull your body up, keeping your elbows tucked. The feet must remain motionless throughout the exercise.
- At the top of the movement, pause for about a second. Then descend, not suddenly but in a controlled manner.
Tips From A Trainer!
The further you move your heels away from your body, the more challenging the exercise will be. You can also extend your legs entirely and thus pull your full body weight.
Related Article - Best Inverted Row Alternatives
10. Dip Bar Knee Raises
Target: core muscles including hip flexor muscles, triceps brachii, forearms
The core is often overlooked. Don't let that happen because core muscles are one of the most important muscle groups since they act as spine stabilizers.
Once you place dip bars in a parallel position, you are ready for leg raises, one of the best core exercises on dip bars.
I recommend only intermediate and advanced lifters try this exercise. While beginners can do it, I always find the majority struggle.
Benefits:
- Ideal for core strength.
- Improves your spinal stabilizers.
How To Do It:
- Hold the bar firmly with both hands, and keep your arms straight.
- Exhale.
- Lift your knees until they are parallel to the floor.
- Stay in this position for about one second.
- Inhale as you return to the starting position.
Tips From A Trainer!
If you're struggling to lift both knees up, try lifting one at a time alternating in a slow and controlled movement.
Tips For Getting Started With Dip Bars
When you buy it, the first thing you should check is the weight limit before starting dip station workouts. That way, you won't have to worry about your safety.
If you have sensitive skin on your hands and no prior experience in lifting weights, you will probably need calisthenics or gym gloves.
Otherwise, blisters will force you to take a multi-week break. Certain types of gloves will provide additional support to your wrist.
While it seems very useful, you shouldn't use such gloves for a long time, or the wrist will not strengthen enough, and it will prevent you from progressing.
Benefits Of Using Dip Bars (AKA Paralettes)
There are numerous benefits of using a dip bar and/or parallettes.
Parallettes are small gym and gymnastics equipment that have a similar purpose as parallel bars but are portable due to their size.
Suggested Equipment - Best Dip Bars For Home Workouts
How Often Should You Workout Using Dip Bars?
If you have no physical limitations or recent injuries, you should be perfectly fine using dip bars 2 to 4 times a week. It is the optimal number of training sessions that leaves enough time for rest.
Each person has different needs, abilities, health problems, and other individual factors that influence the making of a workout.
That's why it is not possible to give one to the question of how often I should use dip bars that generally applies to everyone.
If you're on the lookout for dip bars to enhance your home workout routine, you can check out our article best dip bars for home workouts that provide insights and recommendations to help you find the perfect dip bars that suit your needs and fitness goals.
Origin Of Dip Bars
We cannot say with certainty when dips were performed for the first time.
What we know for sure is that dips have been an indispensable part of the workout routine since bodybuilding came under the spotlight in the 50s and 60s.
Many famous bodybuilders, including Arnold Schwarzenegger, spoke about the importance of dips for chest growth, especially lower chest muscle workouts and triceps exercises.
Dip Bar Workout Routines (Exercise Progression)
Beginner Full-Body Workout Routine
Dip station exercises are strenuous, so beginners will find dip bar workouts very challenging and probably won't be able to do everything properly the first few times.
That is the case with most types of strength training.
Example Workout:
2-3 workouts weekly: Monday, Wednesday, and Friday
Perform each exercise for 8-12 reps and 2-3 sets. Rest between sets for 45-60 seconds and between exercises for 90 seconds.
Intermediate Full-Body Workout
Example Workout:
3-4 workouts weekly: Monday, Wednesday, Friday, and Saturday
Perform each exercise for 10-12 reps and 3-4 sets. Rest between sets for 45 seconds and between exercises for 60-90 seconds.
Advanced Athletes
Advanced athletes should add weight and tempo. Tempo refers to the time the muscle spends in each part of one repetition - isometric, eccentric, and concentric.
Example Workout:
4-5 workouts weekly: Monday, Tuesday, Thursday, Friday, and Saturday
The number of sets, reps, and rest depends on the type of workout. If heavier weights are added, a lower number of repetitions and longer breaks are recommended, and vice versa.
Common Dip Bar Workout Questions
Yes, you can build muscle with a dip bar. A dip bar is versatile enough, so it can be the only piece of equipment you will use to build a strong upper body.
Yes, dip bars are good for abs as they help you develop abs in multiple ways. But if you want a 6-pack, you have to take care of your diet too.
EQualizers are dip bars made by Lebert Fitness for a full-body workout, and they are supposedly the most stable bars on the market.
The weight you use for dips depends on your strength and experience. Until you can do at least 10 bodyweight dips, don't add weight. When you start adding weight, do it gradually. Injuries such as rotator cuff tears are more common when significant weight is suddenly added.[2]
Summary - Start Dipping!
Dip bar exercises are a very effective way to bulk up and build upper body strength.
They are equally good for the gym and calisthenic workouts, so those exercises are a great fit for almost every workout routine.
We hope this guide has helped you learn how to properly perform exercises with your dip station and understand the impressive benefits.
References:
1. https://pubmed.ncbi.nlm.nih.gov/18981046/
2. https://rollinghillsmedical.com/shoulder-tendonitis-exercises-to-avoid-fastest-recovery-treatment/
