Dips for weight loss: 8 variations you should try

There is no one approach to weight loss. Sometimes, you have to mix and match your way to fitness. While exercise is important, a combination of cardio and strength training can help you lose weight. Including dips in your weight loss routine can help you get fit. It is a great upper body exercise that can be added to any weight loss workout. Scroll down to know some expert-approved dips for weight loss that you can include in your fitness routine. Whether you are a beginner or a seasoned fitness enthusiast, you can easily incorporate these dip exercises into your regimen.

What are dips?

Dips are a versatile upper-body exercise that targets the triceps, chest, and shoulders. To perform a dip, you need to support your body weight on parallel bars or a similar structure, lower your body until your elbows form a 90-degree angle, and then push back up to the starting position. Dips are an excellent compound exercise as they work multiple muscle groups, making these exercises an effective way to build strength and improve overall upper-body fitness. While most people do basic dips, there are several variations that can increase its benefits.

Dips for weight loss: Are these effective?

Dips target multiple upper body muscle groups, including your chest, triceps, and shoulders, making it a great way to burn calories, as per a study published in the International Journal of Environmental Research and Public Health. While one exercise cannot help you lose weight, making it a part of your regimen can help you.

The more calories you burn, the easier it becomes to create a calorie deficit, which is essential for weight loss. “It also helps to build muscle mass, which can increase your metabolic rate. A higher metabolic rate means your body burns more calories at rest, even when you are not actively working out. Performing dips regularly can help you improve your body composition by reducing body fat and increasing lean muscle mass. This can lead to a more toned and sculpted physique,” says fitness expert Yash Agarwal. Thus, stronger muscles can make it easier to perform other physical activities, which can help you burn more calories throughout the day.

Variations of dips for weight loss

Here are some variations of dips (exercise) that help you lose weight, as recommended by the expert. Before suggesting dip exercise variations for losing weight, keep these pointers in mind.

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• Find the right equipment: You can perform dips on parallel bars, dip bars, or even sturdy chairs or benches. Ensure the structure is stable and can support your weight.
• Don’t forget to warm-up: Before starting, do quick warm-up exercises to prepare your muscles. This could include light cardio, dynamic stretching, or a few bodyweight exercises.

1. Standard dips

• Place your hands on the parallel or dip bars with a slightly wider grip than your shoulders. Your palms should face inward.
• Straighten your arms and lift your legs off the ground. Your body should be suspended, with your arms supporting your weight.
• Slowly bend your elbows and lower your body until your upper arms are parallel to the ground. Keep your elbows tucked in close to your body.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

2. Bench dips

• Sit on the edge of a bench with your hands gripping the edge, slightly wider than your shoulders. Your palms should face forward.
• Slide your hips off the bench and lower your body until your upper arms are parallel to the ground. Keep your elbows tucked in close to your body.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

3. Weighted dips

• Place your hands on the bars with a slightly wider grip than your shoulders. Your palms should face inward.
• Attach the weight to a weight belt or dip belt and secure it around your waist.
• Straighten your arms and lift your legs off the ground. Your body should be suspended, with your arms supporting your weight plus the added weight.
• Slowly bend your elbows and lower your body until your upper arms are parallel to the ground. Keep your elbows tucked in close to your body.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

4. Knee tuck dips

• Place your hands on the bars with a slightly wider grip than your shoulders. Your palms should face inward.
• Straighten your arms and lift your legs off the ground. Your body should be suspended, with your arms supporting your weight.
• Slowly bend your elbows and lower your body until your upper arms are parallel to the ground. Keep your elbows tucked in close to your body.
• As you reach the bottom of the descent, tuck your knees towards your chest.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

5. L-sit dips

• Place your hands on the bars with a slightly wider grip than your shoulders. Your palms should face inward.
• Straighten your arms and lift your legs off the ground. Your body should be suspended, with your arms supporting your weight.
• As you lift your legs, extend them straight out in front of you, creating an L-shape with your body.
• Slowly bend your elbows and lower your body until your upper arms are parallel to the ground. Keep your elbows tucked in close to your body.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

6. Ring dips

• You will need a set of rings that can be securely attached to a sturdy overhead structure, such as a pull-up bar or a power rack. Now, grab the rings with a neutral grip (palms facing each other) and hang from them with your arms fully extended.
• Slowly bend your elbows and lower your body until your upper arms parallel the ground. Keep your elbows tucked in close to your body.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

7. Chest dips

• Place your hands on the bars with a slightly wider grip than your shoulders. Your palms should face inward.
• Lean your body forward slightly to shift the focus to your chest muscles.
• Slowly bend your elbows and lower your body until your upper arms are parallel to the ground.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

8. Tricep dips

• Place your hands on the bars with a grip that is narrower than your shoulders.
• Your palms should face inward.
• As you lower yourself, keep your elbows close to your body. This will isolate the triceps muscles.
• Slowly bend your elbows and lower your body until your upper arms are parallel to the ground.
• Extend your arms and push yourself back up to the starting position.
• Perform the desired number of repetitions.

Things to keep in mind!

• Improper form can lead to shoulder pain or injuries.
• Excessive load or poor technique can stress the elbows.
• If not complemented with other exercises, dips might lead to problems in your shoulders and triceps.
• High intensity or poor form can strain the joints, especially those with existing conditions.

Ensure you are performing the exercises properly and consult with a fitness professional if you have any existing conditions or concerns before including new exercises to your workout.