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Weighted Dips

Double bars, also known as dips, are a polyarticular weight training exercise designed primarily to develop the strength and volume of the triceps, pectorals, and shoulders (anterior deltoid). This exercise also involves to a lesser extent the dorsal, trapezius, lateral and posterior deltoids, and abdominals.

They can be run in two different ways:

Dips to parallel bars, one hand per bar

The performer stands between two parallel bars, raises his hands, and hoists his arms. Now with his legs crossed to avoid a rocking movement, he bends his arms while keeping the forearms perpendicular to the bar and the ground. Then he hoists again, keeping his forearms motionless. If the athlete leans the bust forward slightly during the execution, it is the lower beam of the pectoralis major muscle which is solicited.

Dips to parallel bars, feet on the bar

The performer grabs one of the bars, with his hands overhand and the bar behind him. He then places his feet on the parallel bar, so as to have the bust in the void. Then he slowly descends the body down, without touching the ground. With the strength of the triceps, he raises his body back to its original position. This type of performance requires almost exclusively triceps.

How To Make Weighted Dips

  • Choose a device that allows you to have arms outstretched slightly wider than shoulder-width to allow the body to move.
  • Reach out go without locking your elbows.
  • Slowly, lower your body by releasing slightly the muscles of your arms and shoulders. Keep goes down until you feel the stretch at the shoulder joint.
  • If you use a neutral or supine plug, your elbows will point backward. If you use the overhand grip, they will move outward. With the bars forming an angle of 45 °, they will move in this direction.
  • When you are completely down, then you are really at the starting position. Keep your elbows in place and slowly, lift up your body. Keep pushing until your arms are taut. Do not swing the body to help lift it.
  • At the top, inhale and blow slowly down to the lowest position. Then inhale and hold your breath. When you have passed the most delicate point during the extension, exhale. Inhale again when your arms are stretched and start again.

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Targeted Muscles

Just like push-ups or push-ups, the dips are a poly-articular bodybuilding movement that solicits many muscling groups. This exercising makes it is possible to work the pectorals (and more particularly the lower and outer parts), the triceps, the anterior devoid (before the shoulder), but also to a lesser extent the large dorsal, trapezium, and abdominal muscles.

The position adopted during this exercise but also the variants of this movement favors a more or less important strengthening of the pectorals or triceps. They are therefore to be adjusted according to the objective of each one. Let’s first discovers the traditional dips exercise.

Coach Tips

  • Many positions can be used for muscle development. For example, when you use the neutral grip with your hands close to your body, you work mainly with the triceps and the upper chest. On the other hand, if the spaces of the bars are wider, you will accentuate the work of the pecs as a whole and will force the backs to intervene.
  • In general, the wider the grip, the more the dorsal, the lower part of the pectorals, and the large circles intervene. The closer the grip, the earlier the triceps and Altoids will work.
  • With an angulation of 45 ° bars, you get an excellent combination of all the muscular actions mentioned above, which allows a good general development.
  • You can also get a strong triceps burn if you increase the descent phases, as well as heavy backbone loading if you use a large gap between the bar at a lower angle and tilt.
  • In most cases, the bodyweight will be sufficient, and this, more obviously if you make many series with different takes. If you only used one or two variants for specific reasons, then, you may need to consider working with a load being careful not to reduce the amplitude.
  • Remember that to get the best work out of the triceps, you have to hold out your arms. To increase the resistance, the best way is to suspend a load on the belt or to maintain a dumbbell between the legs.


Inhale during the descent and exhale when you return to the starting positions.

Safety Instructions

Go down gently, smoothly, as low as your flexibility allows but without exaggeration because it stresses the shoulder joint. Reassemble when your arms being paralleling to the floor. Your feet should not touch the ground. To avoid this, bend your legs.
Mid-chest pains that can occur during dips come from the sternum and are very common in young people whose growth is not complete.


Right bust dips

Unlike the traditional movement where the bust is leaning forward, in this version of dips, the entire body remains upright and arm flexions are performed hands at the right shoulder. This variant allows working more triceps, at the expense of the pecs.

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Dips took apart

By increasing the spacing of your support during this exercise, you will intensify the work on the chest, and lighten the action of the triceps.

Dips with a weighted vest

For trained athletes, the use of a weighted vest may allow them to make the exercise even more difficult and continue to progress.

Dips on the ground

Recommended to beginners, this variant consists of making bends of arms with the legs resting on the ground. This movement, however, requires more triceps.

Other variants …

Like the previous exercise, the following movements can also be referred to as dips, even though these variants are far removed from the traditional bodybuilding exercise. The whole body is located at the front of the supports, these exercises mainly promote the strengthening of the triceps, and much less the pecs.

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