How To Do Dips At Home With Power Tower
Dips are one of the most popular exercises nowadays. They have been used by several generations of bodybuilders and fitness enthusiasts. This is because they’re simple to learn and extremely effective in developing both lean mass and functional upper body strength.
Before all of the complicated pulley-driven machinery, all you needed was a set of parallel bars to get in shape. Ah, the good old days.
Today, we’ll explain the benefits of doing dips regularly, and how using a simple power tower can improve your physique when working out at home.
What Are Dips Good For?
You might be wondering why dips are included in so many exercise routines, especially since they’re not easy to perform by beginners. Well, dips are compound exercises that use several muscle groups simultaneously, such as your arms, chest, and shoulders.
Initially, they’re not easy to perform because you’re using your whole body weight. If you’re not in the best shape, the struggle to do a single dip can make the exercise rather intimidating.
Even though they might seem difficult, dips are great if you want to gain muscle in your upper body. When a single exercise stimulates several muscle groups, you're teaching your body to work together in unison.
The coordination developed from these types of exercises (dips, pull-ups, flat benching, deadlifts , squats, etc.) help to improve functional strength. On the other hand, most machines are designed to isolate individual muscles.
Muscle isolation is great for visual appeal. However, if you don’t occasionally train the stabilizers around your glory muscles, then you overall body strength will suffer, exposing you to greater risk of injury.
Additionally, adding more muscle and trimming fat will improve your mood, enhance your energy levels, boost confidence, and leave you feeling more focused during the work day.
How Are Dips Performed?
Basic dips target your chest, but other variations will target your triceps and shoulders. If you’re new to dips, we recommend you include them in your chest routine at first. The first thing you have to do when you’re planning on doing dips is locating your gym’s power tower or the parallel bars.
If you’re working out from home, you should invest in a power tower instead of parallel bars due to its versatility. Additionally, the power tower will allow you to perform more types of exercises.
- Once you’re in front of the power tower, grasp the parallel bars and push yourself upwards, so your arms are straight and locked above the bars. This is the starting position.
- Lower yourself while leaning your torso slightly forward. Your torso shouldn’t lean more than 30 - 35 degrees. When your elbows are flared out, and you feel a slight stretch in your chest area, the movement is complete. You should inhale while lowering yourself.
Keep in mind, the most important thing is to execute dips correctly while maintaining the proper form. You shouldn’t rush the movement, but lower yourself slowly instead.
- Once you feel your chest muscles stretching, you should use them to push your body back to the starting position. When you reach the top, squeeze the chest muscles for a second. You should exhale during the push.
- Repeat the movement for as long as you can, or until you complete a set.
Beginner Tip: If you can’t perform a full dip, or if you can’t do enough repetitions to complete a set, have someone spot you by holding your legs.
Just like chest dips, triceps dips are very effective. They are slightly harder to perform, but they are great for growing and defining your arm muscles. Remember, triceps are approximately 75% of your arm, so don’t be the one who only works out your biceps! Here’s how you perform triceps dips.
- Grasp the handles and push yourself upward until your arms are straight and locked. This is the starting position.
- Lower yourself slowly, but keep your torso straight. When your arms are almost parallel to the ground, and you feel a slight stretch in your shoulders, the movement is complete. You should inhale while lowering yourself.
- Keeping your back straight, use your triceps to push your body upwards. When you reach the starting position, the rep is complete. You should exhale during this step.
Beginner Tip: You might find it difficult to maintain your balance while keeping your back straight. If this is true, try keeping your legs straight or crossed under you instead of bending them behind.
How A Power Tower Would Help You Perform Better Dips
One of the reasons dips are popular is that you can perform them without using sophisticated equipment. The simplicity makes them ideal for people who want to exercise at home.
However, if you want to benefit from all the advantages dips can provide, you should use a power tower. Here’s how this equipment will help with your dips.
How To Increase Your Strength And Mass Doing Dips
If you want to increase your upper body strength and mass, dips will be of great help.
- If you’re a beginner and you can’t perform a full set of dips, have a spotter hold your legs. The spotter will hold some of your weight, so you should be able to complete more repetitions.
- If you’re capable of doing 70 reps or more in three or four sets, you should change the way you’re doing dips. Try hanging a weight plate on your dip belt. Start off by adding a 10-pound plate, and increase the weight as your strength increases.
Final Thoughts On Dips
Dips are great for increasing mass and strength. They are also the perfect exercise for defining your upper body muscles and chiseling your triceps.
And the best thing is, dips don’t require a lot of space or costly equipment. You can do dips at home if you have a power tower just as you would in a professional gym.