How to do dips at home

Dips at home:-

  1. Find a suitable surface: Dips can be done on parallel bars, a dip station, or even on chairs or the edge of a stable bench or table. If you don’t have any of these, you can try using the corners of two sturdy tables or desks that are positioned close together, or even the edge of a pool or Jacuzzi (just make sure it’s safe and stable).
  2. Adjust the height: The height of the surface you use will determine the difficulty of the dips. A higher surface will make the dips easier, while a lower surface will make them more challenging. You can experiment with different heights to find the one that works best for you.
  3. Grip the bars: To get the most out of your dips, you’ll want to grip the bars firmly with your hands. This will help you maintain control and stability as you lower and raise your body. You can grip the bars with an overhand grip (palms facing away from you) or an underhand grip (palms facing toward you).
  4. Position your arms: Your arms should be positioned about shoulder-width apart on the bars. This will give you a good base of support and help you balance as you do the dips.
  5. Engage your core: As you do dips, be sure to engage your core muscles to help keep your body stable and aligned. This will also help to protect your lower back and improve your overall form.
  6. Lower your body: To begin the dip, lower your body down slowly, keeping your elbows close to your sides. As you lower, bend your elbows and allow them to flare out slightly. This will help to target your triceps muscles.
  7. Push back up: Once you’ve reached the bottom of the dip, push back up to the starting position, straightening your arms as you do so. Make sure to keep your body upright and your core engaged as you push back up.
  8. Repeat: Do as many dips as you can, taking breaks as needed. As you get stronger, you can try doing more reps or increasing the difficulty by using a lower surface.
  9. Mix it up: There are many variations of dips that you can try to mix things up and challenge your muscles in different ways. Some options include:
  10. Close grip dips: Place your hands closer together on the bars to target your triceps more intensely.
  11. Wide grip dips: Place your hands farther apart on the bars to target your chest and shoulders more.
  12. Elevated dips: Place your feet on a stable surface (like a bench or chair) to make the dips easier. As you get stronger, you can gradually lower the height of the surface to increase the difficulty.
  13. Weighted dips: Hold a weight (like a dumbbell or a plate) between your feet or use a dip belt to add resistance to your dips. This will make the exercise more challenging and help you build more strength.
  14. Single arm dips: Place one hand on the bar and the other on your hip or behind your back. This will challenge your core and arm stability as you dip.


Overall, dips are a great exercise for building strength in your arms, chest, and shoulders. With a little bit of creativity and some basic equipment, you can easily do dips at home and get a full-body workout.

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