Can you do dips at home? Yes! Many people can do dips at home using common furniture or simple setups. What muscles do dips work? Dips mainly work your triceps, chest, and shoulders, building upper body strength. This guide will show you how to start doing dips right in your own home.
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Why Do Dips At Home?
Doing exercises at home is easy. You save time and money. Dips are a great exercise. They build strong upper body muscles. You use your own body weight. This makes them a type of bodyweight dips. You don’t need fancy gym machines. You can often do dips with just a chair or two. Doing tricep dips at home or chest dips at home is possible for almost anyone.
Muscles Dips Work
Dips are a compound move. This means they work several muscles at once.
- Triceps: These are on the back of your upper arm. Dips are one of the best exercises for triceps. They help make your arms strong and defined.
- Chest: Your chest muscles (pectorals) work hard. They help you push your body up.
- Shoulders: The front of your shoulders (anterior deltoids) are also used. They help control the movement.
By changing your body position slightly, you can work these muscles differently. More on this later.
Getting Ready: Finding Your Home Dip Spot
You don’t need special equipment to start. Common items can be your home dip station alternatives.
- Chairs: Two study chairs work well. Make sure they are strong and won’t tip over. This is the easiest way to start chair dips.
- Benches: A weight bench or a sturdy park bench outside works. You can use one bench for an easier version. You can use two benches for a harder version. This leads to bench dips.
- Sturdy Tables or Countertops: If they are at the right height and very stable, these can sometimes work. Be very careful with this option. Make sure they can hold your weight.
- Parallel Bar Substitutes: For a more gym-like feel, you need parallel bar dips substitute home setups. This might involve using the backs of two very heavy, stable pieces of furniture. Or, you might look into DIY dip bars home options.
Safety Note: Always test your setup first. Wiggle the chairs or bench. Make sure they are solid before putting your full weight on them.
Your First Dip: Doing Chair Dips
Chair dips are the best way for beginners to start. They use your body weight but let your legs help. This makes them easier. Here’s how to do chair dips form step by step.
Setting Up For Chair Dips
- Find a sturdy chair: A dining chair works well. It should not have wheels. It must be strong.
- Place the chair: Put it behind you. The seat faces away from you.
- Sit on the floor: Sit with your knees bent. Your feet are flat on the floor. Your backside is near the chair seat.
- Position your hands: Place your hands on the edge of the chair seat. Your fingers point forward, wrapping over the edge. Your hands should be about shoulder-width apart. Your palms are flat on the chair seat.
Performing The Chair Dip
- Lift your body: Push down through your hands. Lift your backside off the floor. Your arms are straight. Your legs are still bent. This is your start position. Your body is upright.
- Lower your body: Bend your elbows slowly. Keep your back close to the chair. Lower your body down towards the floor. Go down until your elbows are bent to about a 90-degree angle. Or go as low as feels okay on your shoulders. Do not go lower than 90 degrees at the elbow in the beginning. Keep your shoulders relaxed and down, away from your ears.
- Control the movement: Do not drop down fast. Control your speed going down.
- Push back up: Push down hard through your hands. Use your triceps and chest muscles. Push your body back up to the start position. Straighten your arms fully.
- Repeat: That is one bodyweight dip (chair version). Do this again for the planned number of times.
Chair Dip Form Tips
- Keep your back straight: Don’t round your shoulders or hunch.
- Elbow position: Your elbows should point mostly straight back, not out to the sides.
- Legs help: Your feet are flat on the floor. Your legs are bent. You can use your legs to push off the floor a little. This makes it easier. Push less with your legs as you get stronger.
- Breathing: Breathe in as you lower down. Breathe out as you push up.
Making Chair Dips Easier
- Use your legs more: Push harder with your feet from the floor. This takes some weight off your arms.
- Don’t go as low: Only lower a little way down. As you get stronger, you can go lower.
Making Chair Dips Harder
- Straighten your legs: Extend your legs out straight in front of you. Your heels are on the floor. This puts more weight on your arms.
- Elevate your feet: Put your feet up on another chair or object. This puts even more weight on your arms.
- Add weight: Once straight-leg dips are easy, place something heavy like books or a weight plate on your lap. Be careful it is stable.
Moving On: Bench Dips
Bench dips are like chair dips but often allow for a deeper dip. You can use one bench or two benches.
Using One Bench
This is very similar to chair dips.
1. Find a sturdy bench: Place it behind you.
2. Sit on the floor: Just like with the chair setup.
3. Hands on bench: Place your hands on the edge of the bench. Fingers forward. Hands shoulder-width apart.
4. Dip: Follow the same steps as chair dips. Your body goes down in front of the bench.
This feels much like chair dips but is often a bit lower to the ground.
Using Two Benches
This makes the dip much harder. It is closer to parallel bar dips.
1. Find two sturdy benches: Place them parallel to each other. The distance between them should be slightly wider than your shoulders. Think about the width of gym dip bars.
2. Position yourself: Stand between the benches.
3. Place your hands: Put your hands on the edge of each bench. Palms down, gripping the edge.
4. Lift your body: Push down and lift your body up. Your arms are straight. Your body is suspended between the benches. Your legs hang down or your knees are bent behind you. This is your start position.
5. Lower your body: Bend your elbows. Lower your body straight down between the benches. Keep your body upright for tricep dips at home. Lean forward a little to work the chest dips at home more. Go down until your shoulders are just below your elbows. Or go as low as feels good on your shoulders. Keep elbows close to your body for triceps, or let them flare slightly for chest.
6. Push back up: Push hard back up to the start position. Straighten your arms fully.
Safety Note: This two-bench setup can be unstable. Make sure the benches are heavy and won’t move or tip. This is why dedicated home dip station alternatives or DIY dip bars home are better for parallel dips if you plan to do them often.
Adjusting Focus: Tricep vs. Chest Dips
The basic dip form works both triceps and chest. You can shift the focus slightly.
- For Triceps Dips: Keep your body upright. Don’t lean forward much. Keep your elbows tucked close to your sides as you lower down. This puts more stress on the back of your arms. This form is very common with chair or bench dips.
- For Chest Dips: On a parallel bar dips substitute home setup (like two benches or bars), lean your body forward from the waist. Let your feet go back a little. Allow your elbows to flare out slightly to the sides as you lower down. This position targets your chest more.
Most home setups (chairs, one bench) naturally favor the tricep dips at home variation because leaning forward is harder to do safely.
Making Dips Easier: Assisted Dips
Maybe even chair dips are too hard at first. That’s okay! You can do assisted dips at home.
- Using your legs heavily (Chair Dips): As mentioned, really push with your feet on the floor. This is the easiest assisted dips at home method for chair dips.
- Using a band: If you have strong parallel bars (like from a DIY dip bars home project or a power rack), you can use a resistance band. Loop it over the bars. Put your knees in the loop. The band pulls you up, making the exercise easier. This is hard to do with makeshift home setups like chairs.
- Getting help: Have a friend stand behind you. They can hold your feet or ankles and give you a little boost as you push up.
Start with the easiest version you can do with good form for 5-8 repetitions.
Creating Your Own Setup: DIY Dip Bars Home
For those who want a more stable and challenging dip setup at home, building DIY dip bars home is an option.
- Materials: This usually involves sturdy pipes (like plumbing pipes), fittings, and bases. You need tools to cut and connect the pipes securely.
- Design: Simple designs involve two parallel bars attached to stable bases. The height should allow your feet to hang freely. The width should be comfortable, slightly wider than your shoulders.
- Safety: If you build your own, safety is key. Make sure it is very stable. Test it thoroughly before putting your full weight on it. Wobbly bars are dangerous.
Searching online for “DIY dip station plans” will give you ideas. This is a good parallel bar dips substitute home if you have the skills and space.
Correct Form is Vital
Doing dips with bad form can hurt you. Focus on how you move, not just how many you do.
- Shoulders: Keep your shoulders down, away from your ears. Don’t let them creep up to your neck. This protects your shoulder joint.
- Elbows: For tricep dips, keep them pointing mostly back. For chest dips (on parallel bars), they can flare slightly. Don’t let them go way out to the sides in chair/bench dips. This strains the shoulders.
- Depth: Lower only as far as your body allows without pain. Aim for 90 degrees at the elbow or slightly deeper if comfortable. Don’t go too deep, especially at first. This can hurt your shoulders.
- Speed: Control both the lowering and lifting parts. Don’t bounce or use momentum. Move smoothly.
- Grip: Grip firmly onto your chair or bench edge.
Common Mistakes to Avoid
- Going Too Low: This puts too much stress on the shoulder joint and ligaments. Stop at or slightly below 90 degrees at the elbow initially.
- Flaring Elbows Way Out: Especially on chair dips, this shifts work away from triceps and strains the shoulders. Keep them tucked back.
- Using Momentum: Bouncing at the bottom or swinging helps you get up but doesn’t build strength well. It also increases injury risk.
- Letting Shoulders Rise: Shrugging your shoulders up towards your ears is bad for your shoulder health during dips. Keep them pressed down.
- Unstable Setup: Using wobbly chairs or benches is dangerous. They could break or tip.
Putting Dips in Your Workout
How often should you do dips?
- Beginners: Start with 2-3 sets of as many reps as you can do with good form. Aim for 5-8 reps per set. Do dips 2-3 times a week. Allow a day of rest in between dip workouts.
- Progression: As you get stronger, increase the number of reps. Then increase the number of sets (up to 4-5). Then make the variation harder (e.g., from bent knees to straight legs in chair dips). Finally, add weight if using a stable setup.
Dips work pushing muscles. You can pair them with pulling exercises like rows or pull-ups if you have a bar.
Table of Home Dip Alternatives
Here’s a quick look at the different home dip station alternatives:
| Alternative Type | Effort Level (Beginner) | Setup | Muscles Emphasized (Typical Home Use) | Stability Concern (General) | Space Needed |
|---|---|---|---|---|---|
| Chair Dips | Easiest | 1 Sturdy Chair | Triceps (primarily) | Low (if chair is stable) | Small |
| Bench Dips (One Bench) | Easy | 1 Sturdy Bench | Triceps (primarily) | Low (if bench is stable) | Small |
| Bench Dips (Two Benches) | Medium | 2 Sturdy, Heavy Benches (Parallel) | Triceps/Chest (depending on form) | Medium (can shift/tip) | Medium |
| Sturdy Counter/Table | Medium/Hard | Very Stable Edge (Height Dependent) | Triceps/Chest | High (Risk of tipping) | N/A (uses existing) |
| DIY Dip Bars Home | Medium/Hard | Built setup (pipes, wood, etc.) | Triceps/Chest | Low (if built well) | Medium |
| Parallel Bar Substitute | Medium/Hard | 2 Very Heavy, Stable Objects (Furniture) | Triceps/Chest | High (Risk of tipping/damage) | Medium/Large |
This table helps you see where to start and where you might progress. Chair dips and bench dips using one bench are good starting points for bodyweight dips at home.
Safety First
- Check your equipment: Always test chairs or benches before you start.
- Listen to your body: If something hurts, stop. Don’t push through sharp pain, especially in shoulders or wrists.
- Use good form: This is the best way to stay safe and get results.
- Warm up: Do some light arm swings and bodyweight movements before starting dips.
Moving Beyond Beginner
Once you can do chair dips with straight legs easily for 3 sets of 15 reps, you are getting strong! You might then move to:
- Bench dips using two benches.
- DIY dip bars home or finding true parallel bars.
- Adding weight to your dips (carefully!).
- Trying more advanced bodyweight dips variations.
Remember, consistent effort brings results.
Frequently Asked Questions
Q: Can I do dips if I have shoulder problems?
A: It is best to ask a doctor or physical therapist first. Dips can put stress on the shoulders. Start with a very small range of motion if you are cleared to try.
Q: How many dips should a beginner do?
A: Start with 2-3 sets. Do as many reps as you can do with good form until your muscles feel tired. Aim for 5-8 reps initially.
Q: Are chair dips effective?
A: Yes, absolutely! Chair dips are a very effective way to build tricep strength. They are a great starting point for bodyweight dips at home.
Q: What can I use as a parallel bar substitute home?
A: You can use the backs of two very heavy, stable chairs or furniture pieces. Or consider building DIY dip bars home. Make sure anything you use is very solid and won’t tip or move.
Q: How do I make dips easier at home?
A: For chair dips, use your legs more to push off the floor. These are a form of assisted dips at home. You can also do fewer repetitions or sets.
Q: Do dips work chest or triceps more?
A: The way you do the dip changes the focus. Keeping your body upright works triceps more (tricep dips at home). Leaning forward (usually on parallel bars) works the chest more (chest dips at home). Chair and single-bench dips usually work triceps more.
Conclusion
You don’t need a gym to build a strong upper body. Dips are a powerful exercise. You can do them at home with simple items. Start with chair dips. Focus on good form. As you get stronger, try bench dips or other home dip station alternatives. Be safe and consistent. You can build serious strength using just your bodyweight dips!