When you begin strength training, it can be easy to get overwhelmed by the seemingly endless exercises to choose from. With the boom in gym trends, countless people online are coming up with new and creative exercises that only add to the confusion. However, the best exercises are usually simple. Like dips!
If you've never heard of it, then no, we're not talking about nacho dips. This exercise is simple and effective, targeting the upper body. It primarily engages the triceps and chest muscles, which is why it is often subbed 'tricep dips'.
This exercise doesn't require fancy equipment or a membership to the gym and can be done at home. However, there are variations of dips you can try that may require some equipment.
In this blog, we're sharing why dips are a great addition to your workout regime and all the benefits you can expect from doing this exercise regularly.
Table of Contents
- What Are Dips Good For? Dip Into Fitness!
- Do Dips Reduce Belly Fat? Myths vs Facts
- How Many Dips Should I Do Per Day?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Are Dips Good For? Dip Into Fitness!
Dips are a powerhouse move for building upper body strength and sculpting muscles! Here’s why you should add this exercise to your routine:
1. Strengthens Multiple Muscle Groups
Dips are most popular for targeting the triceps, chest, and shoulders, but they also engage the core and back muscles. This makes dips a compound exercise that effectively works several upper body muscles at the same time and promotes overall strength and muscle definition.
Also Read: 10 Muscle-Building Exercises At Home To Power Up Your Fitness!
2. Improves Muscle Definition
Dips are your ticket to stronger, more defined triceps and chest—regular practice, and you'll feel the difference! This is especially beneficial for those who want to improve the aesthetics of their arms and upper body.
3. Improves Core Strength + Stability
Dips also work as a core-strengthening exercise, as keeping proper form requires engaging your core, which strengthens your abs! This can contribute to better overall core strength and stability.
4. Builds Bigger Arms
Here's something people don't know about building bigger arms: growing your triceps is just as important as growing your biceps! Dips do wonders for building the muscles in the triceps.
5. Versatile & Accessible
No fancy gym gear? No problem! Dips can be done with various equipment or even at home using sturdy surfaces. This versatility allows individuals to incorporate dips into their routines regardless of the gym setting.
Also Read: 8 Best Bicep And Tricep Muscle Exercises With Their Function, Benefits & Workout Routine!
6. Builds Chest
Okay, yes, dips are great for triceps. But let's not forget about its benefits for your chest muscles! A slight forward lean during dips shifts the focus to your chest, helping you build those pectoral muscles!
7. Progressive Overload Potential
Dips are primarily a bodyweight exercise, but as your strength increases, they can be easily modified to add resistance, such as with a weighted dip band. This allows for constant progress and adaptation in the training program.
8. Improves Functional Strength
Dips mimic everyday movements and boost functional strength, which translates into better performance in a variety of physical tasks.
9. Time Efficient
Dips are a quick and effective exercise to work multiple muscle groups, making them ideal for people with limited time to train. They can be performed in a short time while still providing a significant strength training effect.
While dips have amazing benefits, they can be tough on your shoulders and elbows, especially if you're just starting out. So, first and foremost, nail your form and progress gradually to stay injury-free. When done right and paired with a balanced routine, dips can greatly increase your upper body strength and muscle tone!
Do Dips Reduce Belly Fat? Myth vs Facts
No, dips are not a belly fat reduction exercise, but this exercise (like all others) can help you burn more calories (which leads to a calorie deficit) and build lean muscle, which can lead to a more toned figure. Dips targeting key upper-body muscles like the chest, triceps, and shoulders support fat loss and muscle definition.
The more calories you burn, the more your caloric deficit will be, which is essential for fat loss. Additionally, dips help build muscle mass, which boosts your metabolism — meaning you burn more calories even while resting. Regularly doing dips can improve your body composition by reducing body fat (including belly fat!) and increasing lean muscle mass, giving you a toned, sculpted look. Stronger muscles also make everyday physical activities easier, which may even lead to more calories burned throughout the day.
But always remember that only one exercise won't help you lose belly, so you should incorporate another set of exercises into your regimen to help you lose belly fat, along with a balanced diet.
Also Read: 12 Targeted Belly Fat Burning Exercises At Home That Requires No Equipment!
How Many Dips Should I Do Per Day?
The number of dips you should do per day depends on your fitness level and goals. Here are some general guidelines:
| Sets and reps | If you're doing barbell dips or rings, you can try 3 to 5 sets of 5 to 10 reps. If you're doing them on a bench or box, you can try 12 to 15 reps per set. |
| Weighted dips | For weighted dips, you can try 6 to 10 reps. |
| Muscle mass | For muscle mass, you can try a rep range of 6 to 15. |
| Muscular Endurance | For muscular endurance, you can try a rep range of 15 and above. |
Start with a number that feels manageable, then gradually increase it as your strength improves. It is important to listen to your body and not push yourself too much.
Dietitian’s Recommendation
Dips are an excellent addition to any workout routine. If you're new to this exercise, it's best to start with bodyweight dips or barbell exercises to build your strength, gradually adding weight as you progress. For those who are more advanced and looking to elevate their dip game, incorporating weighted dips can significantly enhance your strength and muscle tone. I highly recommend this exercise for anyone aiming to improve their overall fitness and build upper body strength.
Dt. Lavina Chauhan
The Final Say
Dips are a great exercise with some amazing benefits. They're one of the best moves for building chest and shoulder muscles—maybe even more effective than push-ups or bench presses. No matter your fitness goals, dips are a great addition to your workout plan. If you've never done them before, you can start with parallel bars to build experience and gradually increase the intensity.
FAQs
1. How many sets of dips should I do per day?
For beginners, start with 2-3 sets of 5-8 dips. As your strength progresses, aim for 3-4 sets of 8-12 dips, increasing reps or adding weight as needed.
2. What are dips best for?
Dips are best for building strength and muscle in the chest, triceps, and shoulders. They also help improve upper body endurance and functional strength.
References
- https://www.boomfit.com/en/benefits-of-doing-dips.htm
- https://helloswasthya.com/fitness/cardio-endurance/body-ke-liye-best-hai-dip-exercises/
- https://lunchbreak-fitness.com/benefits-of-doing-dips/
- https://trainingstation.co.uk/blogs/news/what-muscles-do-dips-work?srsltid=AfmBOopEYRW5fv5np1QDdLV5Y7T7p7lfkDDWvYHBH0Ax1AUEuX0Iwliz
- https://toneopfit.com/blogs/dips-workout-benefits
- https://navimperialhospital.com/blog/top-10-exercises-to-reduce-belly-fat.php
- https://www.healthshots.com/fitness/weight-loss/dips-for-weight-loss/
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