How to Perform Body Weight Dips

In this short article we will learn how to perform body weight dips, a common exercise, often misunderstood, let’s review how to do it –

Firstly, the above video was extracted from a larger video from early on in 2014… the idea wasn’t to go into great detail on dips. And now it would be too time consuming to take my filming equipment back into the gym just to add technique points I excluded.

So I shall write it –

To set yourself for a strong dip your thigh bone (femur) ought to be positioned vertically with the hips back into a hinge (you may bend the knees), torso is angled at 30 or 40 degrees, and chin is in a neutral position (so the neck is not hyper extended or tucked right in).

I do not recommend dipping as low as I did in the first few reps of the chest dip – just drop to a little below 90 degrees (I did say this after though).

For Bars designed like this (if you were to look down from the ceiling at it): / \ it means that if you were to come right out to the wide end it would result in a wide grip and therefor more chest and vice versa.


Chest – 45 degree elbow angle / hands wide, lean over
Tricep – Elbows / hands narrow, or may be 45 degree so long as the torso is upright + legs straight down and your body moves vertically.

If you can’t do dips then use an assistance machine, resistance band, partial dips, or have someone hold your ankles/shin.

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