Dips can be part of any weight loss program! Here’s how to do dips for weight loss and some variations you can try.
There’s no one-size-fits-all approach to weight loss. Sometimes, you need to mix and match exercises to get back in shape. 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 back in shape. They’re a great upper-body exercise that can be added to any weight loss workout. Scroll down to discover some expert-approved dips for weight loss that you can include in your fitness routine. Whether you’re a beginner or a seasoned fitness enthusiast, you can easily incorporate these dips exercises into your routine.
What are dips?
Dips are a versatile upper body exercise that targets the triceps, chest, and shoulders. To perform a dip, you support your body weight on parallel bars or a similar structure, lower your body until your elbows are at a 90-degree angle, and then raise it back up to the starting position. Dips are a great compound exercise because they work multiple muscle groups, making them 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 They Effective?
Dips target multiple upper-body muscle groups, including the chest, triceps, and shoulders, making them a great way to burn calories, according to a study published in the International Journal of Environmental Research and Public HealthWhile no single exercise can help you lose weight, incorporating it into your diet can help.
The more calories you burn, the easier it becomes to create a calorie deficit, which is essential for weight loss. “It also helps build muscle mass, which can increase your metabolic rate. A higher metabolic rate means your body burns more calories at rest, even when you’re not actively exercising. Performing dips regularly can help 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. So, stronger muscles can make it easier to do other physical activities, which can help you burn more calories throughout the day.
Dips Variations for Weight Loss
Here are some variations of dips (exercises) that help you lose weight, as recommended by experts. Before suggesting variations of dips exercises for weight loss, keep these tips 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. Make sure the structure is stable and can support your weight.
- Don’t forget to warm up: Before you begin, do some quick warm-up exercises to prepare your muscles. This can include light cardio, dynamic stretching, or a few bodyweight exercises.
1. Standard Dips
- Place your hands on the parallel bars or dip bars with a grip slightly wider than your shoulders. Your palms should be facing inward.
- Straighten your arms and lift your legs off the floor. Your body should be suspended, with your arms supporting your weight.
- Slowly bend your elbows and lower your body until your arms are parallel to the floor. Keep your elbows close to your body.
- Extend your arms and return 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 be facing forward.
- Slide your hips off the bench and lower your body until your upper arms are parallel to the floor. Keep your elbows tucked close to your body.
- Extend your arms and return to the starting position.
- Perform the desired number of repetitions.
3. Weighted Dips
- Place your hands on the bars with a grip slightly wider than your shoulders. Your palms should be facing 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 floor. Your body should be suspended, with your arms supporting your weight plus the extra weight.
- Slowly bend your elbows and lower your body until your arms are parallel to the floor. Keep your elbows close to your body.
- Extend your arms and return to the starting position.
- Perform the desired number of repetitions.
4. Dips with bent knees
- Place your hands on the bars with a grip slightly wider than your shoulders. Your palms should be facing inward.
- Straighten your arms and lift your legs off the floor. Your body should be suspended, with your arms supporting your weight.
- Slowly bend your elbows and lower your body until your arms are parallel to the floor. Keep your elbows close to your body.
- When you reach the bottom of the slope, tuck your knees towards your chest.
- Extend your arms and return to the starting position.
- Perform the desired number of repetitions.
5. Seated L-shaped dips
- Place your hands on the bars with a grip slightly wider than your shoulders. Your palms should be facing inward.
- Straighten your arms and lift your legs off the floor. Your body should be suspended, with your arms supporting your weight.
- When 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 arms are parallel to the floor. Keep your elbows close to your body.
- Extend your arms and return to the starting position.
- Perform the desired number of repetitions.
6. Ring Dips
- You’ll need a set of rings that can be securely attached to a sturdy structure above your head, such as a pull-up bar or workout 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 arms are parallel to the floor. Keep your elbows close to your body.
- Extend your arms and return to the starting position.
- Perform the desired number of repetitions.
7. Chest drops
- Place your hands on the bars with a grip slightly wider than your shoulders. Your palms should be facing 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 floor.
- Extend your arms and return to the starting position.
- Perform the desired number of repetitions.
8. Triceps Dips
- Place your hands on the bars with a grip narrower than your shoulders.
- Your palms should be facing inward.
- As you lower yourself, keep your elbows close to your body. This will help isolate the triceps muscles.
- Slowly bend your elbows and lower your body until your upper arms are parallel to the floor.
- Extend your arms and return to the starting position.
- Perform the desired number of repetitions.

Things to keep in mind!
- Poor form can lead to shoulder pain or injury.
- Excessive loading or poor technique can strain the elbows.
- If not complemented with other exercises, dips can lead to problems in the shoulders and triceps.
- High intensity or poor form can put a strain on joints, especially those with existing health problems.
Make sure you are performing exercises correctly and consult a fitness professional if you have any existing issues or concerns before including new exercises in your workout.
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