How to do body dips

Body Dip Form, Tips, and Getting Started

Body dips are a powerful upper-body exercise that targets the chest, triceps, shoulders, and core. Whether you’re a beginner looking to build strength or someone returning to outdoor training, dips are a versatile, bodyweight movement that can be done almost anywhere—especially in a thoughtfully designed outdoor fitness space.

What Muscles Do Body Dips Work?

Body dips primarily target:

• Triceps – the main muscle responsible for extending your elbow
• Chest (pectorals) – especially when leaning forward slightly during the movement
• Front shoulders (anterior deltoids) – the powerhouse supporting body weight during dips
• Core muscles – which help keep your body stable as you move

Dips are highly effective because they use multiple muscle groups at once, offering a functional movement that supports everyday strength.

Proper Technique: How to Do a Body Dip

Maintaining good form is key to getting the most out of this exercise and avoiding injury. Here’s a step-by-step breakdown:

1. Start by gripping the bars: Stand between the parallel bars and place your hands on each bar. Your arms should be fully extended, supporting your body above the ground.
2. Engage your core: Keep your body upright, shoulders back, and core tight. Cross your ankles behind you if it helps you stay balanced.
3. Lower yourself slowly: Bend your elbows and begin to lower your body. Keep your elbows close to your sides—don’t let them flare out too far. Lean slightly forward to engage more of your chest muscles.
4. Go to a 90-degree bend: Aim to lower until your upper arms are parallel with the ground or at a 90-degree angle at the elbows. Don’t go lower than this unless you’re experienced, as it can put strain on your shoulders.
5. Push back up: Drive through your palms to lift your body back to the start position, fully extending your arms.

How Many Sets and Reps Should I Do?

This depends on your current strength level. Here’s a simple guide to get started:

• Beginners: 2–3 sets of 4–6 reps. Focus on controlled form over volume.
• Intermediate: 3–4 sets of 8–10 reps.
• Advanced: 4–5 sets of 10–15 reps, possibly adding resistance (more on that below).

If you’re unable to perform a full dip yet, try assisted dips using a resistance band under your knees or feet, or perform eccentric dips where you only lower slowly from the top position.

Adding Difficulty: How to Progress

Once you can comfortably perform 10–12 dips with good form, you might want to increase the challenge:

• Add weight: Use a dip belt, weighted vest, or backpack with some light weight to increase resistance.
• Slow it down: Perform the movement more slowly, especially the lowering phase, to build greater time-under-tension.
• Try variations: Lean further forward to activate your chest more, or do straight dips to isolate your triceps.

Common Mistakes to Avoid

• Flaring elbows: Keep elbows tucked close to prevent shoulder strain.
• Half reps: Lower yourself until your elbows are at 90 degrees for full range.
• Poor control: Don’t drop quickly—slow, controlled movement is more effective and safer.
• Shrugging shoulders: Keep shoulders down and back to avoid compressing your neck.

Why Dips Are Perfect for Outdoor Training

Dips are ideal for outdoor fitness stations like those designed by a_space. You don’t need a gym membership or special equipment—just a solid pair of bars and your own body weight. They’re scalable, efficient, and can be paired with other exercises like push-ups, pull-ups, or leg raises for a full-body routine.

Final Tips for Getting Started

If you’re new to dips, go slow. Warm up your shoulders and triceps with dynamic stretches and light movements beforehand. Don’t be discouraged if you can only do one or two reps—strength builds quickly with consistency. Keep rest breaks between sets around 60 to 90 seconds, and focus on form every time.

For more guided exercises and outdoor workout inspiration, check out our full exercise guide.