If you’re a fitness junkie who loves working out at home and wants to try some different bar dips exercises, you’ve come to the perfect site. I’ll show you some great bar dips exercise alternatives that you can do at home with step-by-step instructions on how to perform each activity. It also covers the benefits of dips exercises and a home dips workout plan.
This content will be quite beneficial to individuals who
- want to be a strong person but don’t have the time to head towards the gym,
- seeking for alternatives to bar dip exercises at home, or
- want to build muscle, use bodyweight movements instead of weights.
Whatever your motivation for exercising at home, this article will provide you with the greatest alternatives to bar dips exercises.
Table of Contents
Muscles Engaged
Dips are more than just a triceps exercise. Your arms extend and flex as you move your body. However, your shoulders, chest, and back muscles assist them. In addition to assisting in balance while your body moves, numerous additional muscles aid in this process. They’re a compound exercise, which is why they target so many muscles at the same time. This is also why you can lift heavier: more strength comes from more muscles working together. On Dips, muscular fibers have been trained.
- Arms: To propel your body upwards, straighten your triceps. The biggest arm muscle on the back of your upper arm is your triceps. The stronger your triceps are, the more muscular you’ll be and the bigger your arms will be. Your forearm muscles assist to keep the bars in place.
- Chest & Shoulders: Dips are similar to a Bench Press in that they entail pushing your body up while keeping the bar close to your body. You’re pushing your body up on Dips much as you’ll be pressing the bar away on the Bench. At the bottom, your upper arms should be parallel to the floor and must become vertical in order to lockout. This works out your chest and shoulder muscles.
- Abs: Your abs work in tandem with your upper body to keep your lower back neutral while you move up and down. They prevent your torso from arching excessively and maintain it neutral. The rectus abdominus is formed by these muscular “six-pack” structures that run over your belly when you eat correctly. If you’re eating right, they’ll be apparent.
Dips At Home
Bench Or Chair Dips
Take the position of facing a chair with your back to it. Sit on the chair with your arms at your sides and legs flat on the ground. To do side bends, properly position your hands and take your butt off the seat while slightly shifting your torso forward.
Keep your feet together and straight, with your heels touching the ground and toes pointed toward the ceiling. Keep your legs linked and erect. Now, bend your elbows and lower your body as low as you can while breathing in. Exhale and push back to the beginning position after that. That is one repetition completed.
Do 2 to 3 sets of 15 to 30 reps.
Using 2 Chairs
With two chairs, you can do dips in two different ways.
One is when both of the hands are on one chair, with your feet are on the other chair in front of you, and you lower your upper body in front of the first.
Or, grab the chairs and do basic dips. You may use either the seats or backs of the chairs, but make sure they’re sturdy!
Floor Dips
If you find yourself in a room that is so bare that it doesn’t even have a chair, you can perform dips on the floor using only your body weight. The range of motion is limited, but at least this exercise adds to the mix. It’s mostly focused on your triceps, and you won’t feel it in your chest as much as normal dips.
Floor dips are similar to bench dips, but instead of being on a bench, you’ll be on the floor with your knees bent and your hips raised. Just make sure your hands are in line with your shoulders.
Counter Tops
If you have a corner, this is the version to use. Face the counter and place your hands on each side of the corner while lifting your body.
Dips against the countertop are a great lower-body strengthener. Doing dips in a straight line on your counter adds an element of difficulty to the exercise, which you may not appreciate until it’s too late.
Single-Leg Bench Dip And Kick
- Start by sitting on the edge of the bench with your hands at your sides.
- Start off by walking your feet out and bending your knees at 90 degrees. Make sure your body is perpendicular to the floor.
- Keep your arms in a straight line underneath your shoulders and lift up your bottom off the floor.
- Now, raise your one foot 2-4 inches above the floor. Bend your elbows and lower yourself to the ground. Then kick your leg forward and return to the starting position as you push yourself up with your palms. That is one dip. Don’t hold it for too long or you’ll feel the strain on your wrists!
- Do 2 to 3 sets of 10 to 20 reps.
Use A Suspension Trainer (TRX)
Suspension trainers, such as TRX, provide a new level of difficulty to bodyweight workouts. They add instability to each exercise from push-ups to rows to split squats, making them more difficult. Dips may be done with or without a suspension trainer. However, you should make certain that your anchor point is sturdy and can comfortably support your body weight plus the force you produce during dips.
Front Dips On Sofa
- Sit on the sofa with your hands in front of you and your arms put straight out.
- With your toes on the floor, walk your feet out and bend your knees at a 45-degree angle. Make sure your body is perpendicular to the ground.
- Bend your elbows and descend your body until your butt is near the floor. After that, push yourself up to a higher position. That’s all there is to it!
- Do as many sets and reps as you’d like.
Weighted Dips Using Loaded Bag
If you want to add resistance to your dips exercises, use a weighted school or college bag. You may increase the weight of the bag by loading it with books or other items that can be changed in the bag.
Dips would be similar to bench dips. You just need to hang your bag on your chest rather than the back.
To know more about the top 10 dumbbell quad exercises to build legs of steel click here.
