For a solid back and upper-body exercise, look to the dipping bar!
This piece of workout equipment can be instrumental in helping you build strength in your chest, shoulders, arm, and back muscles. Plus, it’s a great way to build up your overall stamina and get you closer to your workout goals!
Designed For The Upper-Body
The dipping bar commonly comes in a U-shape that surrounds the body at about waist height, though dipping bars can be added to any number of adjustable workout equipment.
An alternative to the push-up, the dip exercise itself is believed to have origins in gymnastics. Tricks on parallel bars or similar pieces of equipment have been a part of circus shows and gymnastics performances through the 20th century, and have recently gotten more popular as a way to build muscle strength in the upper-body.
Other Uses Of The Dip Bar
Of course, the dip bar can also be used for other exercises, depending on the user’s skill level. It can be used for handstand pushups, knee raises, and even leg raises to work the lower-body.
The Dip Exercise
The dip is a great way to engage the muscles in your chest, arms, and back. Shoulder-width dips work such muscles as:
- The triceps
- The anterior deltoid
- The pectorals muscles
- The rhomboid muscles
Getting Set On The Dipping Bars
To add this exercise routine, first:
- Make sure that you have access to dipping bars. These can be commonly found in your local fitness center.
- Some dipping bars may be adjustable. If this is the case, take the time to adjust your dipping bars to the correct height. For the classic dip exercises, this should be at your waist.
Doing The Dip
Once you’ve got the proper equipment and are all set up, you’re ready to go!
- Grab the parallel portion of your dipping bars with each hand.
- Jump up and straighten your arms, holding your body weight up and off the floor.
- Slowly lower your body, bending your arms until your elbows are at a 90-degree angle.
- Lift your body back up again, straightening your arms as much as possible.
- Repeat steps 3 and 4 for the desired number of reps.
Using Your Body Weight
Like pull-ups or push-ups, this exercise emphasizes your arm muscles and helps work on the stability of your back and shoulders.
The exercise can also help you build resistance and core strength, thus preparing you for any other upper-body-heavy exercises you may have in your regular routine.
Adding More Weight
What if you want to add a little intensity to the dipping exercise? Consider using a dip belt to add more weight to your body and up the engagement of your upper-body muscles.
To do so, grab a weighted chain and plate belt. The weight should hang between your legs as you perform the dip.
A Great Way To Work The Core
This upper-body and core-focused workout is the perfect way to add some strength training to your exercise routine. Accessible enough for both beginners and more experienced individuals, the dipping bars can really make a lasting impact!