How to do dips at home

Posted on Posted in Uncategorized
When we talk about bodyweight exercises, dips are one of the absolute best exercises for targeting the chest, shoulders and triceps. Actually, you often hear that more experienced people prefer dips over bench press and I have to agree with them.How to do dips at home
The beauty with dips is that you can easily modify them to target more chest than shoulder and triceps, as well as the other way around. The trick is very simple.
When you want to put more stress on your chest, you just lean forward so your torso is close to 45 degrees. On the other hand, if you want to address the triceps, you just keep your torso as vertical as possible. Finally, to focus on the shoulders, you keep your shoulders positioned in front of your hands.
So dips are great but there is one small issue. We need some sort of equipment to do them.
Normally, dips are performed on a dip station, parallel bars or in rings. If you are serious about your training, I highly recommend you to invest in one of these but in the beginning or when away from home, it would be good to have a way of doing dips. And luckily there is 🙂
In this article, I will show you different to do dips at home or any other place without gym equipment.

But before we start, let’s take a fast walk through of some important points for a dip.

  • The shoulders should be back and down. An internally rotated shoulder will cause a bad posture and a lot of negative stress on the shoulder joints.
  • Work with a full range of motion. The dip starts with fully extended arms and no shrugged shoulders. From there, you go down as deep as possible. How deep depends on your mobility. Don’t overdo it.
  • Elbows should be kept close to the body and not flap out like wings. Elbows out from your body will make the shoulders rotate internally and bring them forward in a bad position.
Depending on the equipment we use, the performance of the dip will vary a bit but the above rules should be applied where possible.

How to do dips at home

Leg supported dips.
The first version and the easiest is where we use the legs with some extension.
Dips can be hard on your shoulders, therefore, make sure to start with a version you can handle. Leg supported dips are very easy to adjust, so I really recommend that you start here.
This version will force our torso to stay vertical and also keep the shoulders in front of our hands. Therefore, it will put more stress on the shoulders and triceps than the chest.
Place your hands with fingers pointing forwards and shoulder width apart on the couch/table or bench.


Extend your legs, or tuck them if needed. Tucked legs will make the exercise easier.
To make the exercise harder, you can elevate the legs.
Two chairs


With two chairs, tables, boxes or benches, you can put more stress on the chest as you can lean forward.
The performance is the same as described above and here you can also elevate legs to make them harder.

Free hanging dips

When you are strong enough, it’s time to do the dips with your complete body weight. Again, don’t rush it. Shoulder injuries are no joke. Make sure that you master the leg supported version first, with a good form.
Two chairsdip-between-two-chairs-back
Make sure both chairs are stable and that they are high enough to keep your knees off the ground in the bottom position.
Grab the chair’s back and tuck your leg under yourself
Perform the dip as described above.
Two tables of different height
Build up to the same height and make sure it’s a stable construction
In both of these versions, you can focus on the chest, triceps or shoulders.
90-degree tabledips-in-kitchen
This is a good stable construction, but the focus will be on the shoulders and triceps.


At some point, free hanging dips will also become easy for you, meaning when you can do 10-15 reps for 5 rounds. Then it’s time to progress.
Adding weight
By adding weight, we, of course, make the exercise harder. Here are some ways to do it.
  • Put on a backpack with weights
  • Hold a weight between your legs
  • Hang a weight from your belt or neck
Slow down
When we are talking about strengthening a muscle, we talk time under tension (TUT). The more TUT the harder the muscle have to work.
So, if we do the dips slower we will make the exercise tougher. Try to count slowly to four on your way down and then also on your way up. See how many you can do now.
Buy some ringsring dip
I know we are moving away from the premises but doing dips in rings is an excellent way to progress.
The reason for that is that with the rings we need to stabilize in different directions, not just vertically. This will require more muscles to work together.
You might ask yourself when is the time to progress and move on to a more challenging version.
I would say start with something that you can do 5-10 reps of and for 4-5 rounds with a 2 minute break in between rounds. When you then can do 10-15 reps, move on to something harder.
I keep the repetitions quite high here, as I really want to make sure that you have a good control of the exercise. Struggling through 5 reps with bad form is a direct road to injuries.
If you want to try a workout program with these kinds of dips and a proper progression template, then please have a look here. This is how I build up my dips.
Now it’s your turn. Good luck with the dips. Remember, quality comes before quantity and please leave a comment below.

Leave a Reply

Your email address will not be published. Required fields are marked *