The first exercise of this How to Dip Workout is the Bench Dip. For this exercise, you need an elevated surface until the height of your knees, like a box, your bench, chair, or table. Lean on shoulder width on the box and walk a little bit forward until your hips are of the box. Now you can start with letting your body down until you reach a 90-degree angle in your elbows; a dip movement. Make sure to keep your legs straight. During this exercise, you will feel the triceps shoulders, and a little bit of your chest during this exercise. Keep your low arms completely straight. Try to do 10 to 15 repetitions before you move on to the next exercise.

Exercise 2 – Assisted Band Dip

The second exercise is the Assisted Band dip. During this exercise, we will be using Resistance Bands. However, we won’t be using the Strong Resistance Bands, but the Lighter Resistance Bands. This is simply because the thicker bands will help way too much so you won’t be able to make fast progress. Put your straight feet in the band and perform the dip while leaning a little bit forward. Also, make sure to keep your forearms straight again. Try to do 8 to 10 reps. 

The third exercise of the How to Dip Workout is the Negative Dip, which is an eccentric movement. Start in the dip position and now you can do the dip movement in 5 seconds. Make sure to keep the tension from second 1 till 5. Once you get down you can stand on your feet and take some rest before the next repetition. You have to do 5 repetitions of this exercise. Once the 5 reps of seconds get too easy for you, you can move on to the normal Dip. 

The next exercise is the Regular Dip. For this exercise, you won’t be using the bands anymore, which makes you do all the core work yourself. The exercise is the same as the Negative Dips, But this time you also have to get up instead of resting on your feet once you reach the lowest point. The goal for this exercise is to do 10 to 15 repetitions before you can move on to the weighted dips. When you want to increase your dips to 25 to 30 reps, it’s better to do weighted dips than doing 20 and 25 reps over and over again. 

Exercise 5 – Weighted Dip

The last level and exercise are the Weighted Dips. The Weighted Dips are really next level. First, you need to get a Dipping belt and some weights. For these dips, the same rules apply as with the other dips; Keep your legs and forearms straight and lean forward. Try to go for 4 to 8 repetitions. Once you reach this amount of reps, you can add some weights. Make sure that the weights are safely attached. 

We hope that these exercises are going to help you to achieve your best weighted dips ever with as many weights as possible.

Are you interested in our best-selling program which 83% of our clients already started with or completed? Make a smart choice and take a look at our Full Journey Program. This program is suitable for every level including 150+ videos and has a 30-day success guarantee!

Do you want to go all-in and add a diet next to one of our Workout Programs? Then you should definitely consider the option to get a Personalized Meal Plan. The Meal Plan will be made by us, especially for your lifestyle and workouts.

Do you want to see and learn more awesome Calisthenics skills or fun Challenges? Then make sure to subscribe to our YouTube channel and follow us on Instagram.  

Download Free Workouts