dips without equipment are one of the best upper body pushing exercises you can do. They work your pecs, triceps, and deltoids, and because you have to support all of your body weight on your arms, they provide a greater challenge than push-ups!
Many people think that you have to invest in expensive equipment, such as a dip station, to enjoy the benefits of this exercise. However, this is false! But how do you make dips at home? Here are some ways to dips without equipmentandwithout going to the gym,as well as some variations to progress quickly!
Why do dips without equipment?
You don't need dumbbells or weights to get strong, defined breasts. One of the best ways to increase your upper body strength, while developing a chest and more muscular arms, can be done with only your body weight. dips without equipment can be very difficult for beginners, but the benefits are clear.
They stimulate both the pectoralis major and minor and the triceps like no other exercise. Dips allow you to work a wider range of your chest musculature. When performing dips, you hit the outer area of your pectoral muscles much easier than with the bench press or even push-ups.
In addition, with this exercise, you activate less deltoid muscle on your shoulder: your pectorals are forced to work harder to lift you up. When you do dips, you also engage your core (your abs, glutes, and back) in order to maintain proper posture as you rise and lower back to the starting position. So dips are more than just a great addition to your chest workout.
In parallel, don't hesitate to read: Chair dips: advantages and how they work
How to do dips without equipment?
Technique 1: a chair
dips without equipment are a great gateway exercise into the world of dips. This variation puts more pressure on the triceps so you can carve awesome muscle in your arms, all at home. Follow the proper progression until you've mastered it before moving on to more advanced versions.
Start with your legs bent and lower yourself until your arms are at 90 degrees, stay close to the chair. Once you can do 10 reps, straighten your legs to provide more work for your upper body.
Train to 10 perfect reps. Then use another chair to raise your legs to really build some good strength in your dip muscles.
To get as much information as possible: What muscles are used by the dips?
Technique 2: two chairs
Your house probably has two sturdy chairs lying around and these are the perfect platform for mastering no-hardware dips. Two-chair dips put more emphasis on the chest than single-chair dips, so let's grow those pecs !
Start with the simplest progression before moving on to more advanced variations.Remember that developing superhuman strength doesn't happen overnight!
For as much information as possible: Top 5 arm exercises at home in bodybuilding
Technique 3: the bench
Although you can do this exercise on a chair, it is also possible to perform dips without equipment with a bench Dips are undeniably attractive and useful, but they can be hard on your shoulders, especially if you let your hips drift too far forward.
Avoid unnecessary tension on your shoulders by keeping your torso as upright and close to your bench as possible. Make this exercise more difficult by raising your feet on another bench (as explained above with the chairs)!
Technique 4: Ground
Just in case you find yourself in a room so bare it doesn't even have a chair in it, you can do dips with no equipment on the floor using nothing more than your body weight.
The range of motion is quite small, but at least this exercise offers an alternative to push-ups. It's very triceps-focused, and you probably won't feel it in your chest as much as regular dips.
Perform the same way as bench dips except you will be on the floor with your knees bent and hips lifted. Just make sure to keep your hands in line with your shoulders.
Technique 5: street workout
If you live near a street workout complex or a playground, go there. Instead of wondering how to do dips without equipment at home, why not do exercises outside to clear your mind at the same time?
If the park or playground has a pair of parallel bars or monkey bars shoulder-width apart, you can do dips with no problem. In other words, get creative and see if you can manage with an external workout station to train on the cheap.
For maximum results: Top 10 strength training exercises without equipment
Variations to progress with dips without equipment
Progress 1: Negative drops
dips without negative material are excellent for beginners and allow you to build the strength needed to undertake the most difficult exercises and also allow you to to get an idea of the exercise and to assess the strength of your chairs. Start by placing the two sturdy chairs a little wider than shoulder width apart.
From there, place your palms on the chairs and lift yourself off the floor, extending your arms. Bend your knees up to 90 degrees and engage your core. This is your starting position. Once you're off the floor, slowly lower your body by bending your elbows until your lower chest is in line with the tops of the chairs.
Now place your feet on the floor and use your legs to help your arms lift you back to the starting position: that's one rep. Progress when you can do 3 sets of 10 negatives with 60 seconds rest between each set.
Progression 2: Full chair dips
The dips without full equipment with chair are where the real fun begins.Mastering this variation of dips at home will give you noticeable gains in muscle size and strength
The technique is almost identical to the negative dip, except you don't use your legs to help you back up. Progress when you can do 3 sets of 10 with 60 seconds rest between each set, then keep going!
Also, don't hesitate to read: Weight vest: how to train to gain power?
Progress 3: Chair Dips and L-Sit
We were now going to add the stimulating element of an L-shaped seat to the chair dips. This will allow you to really push yourself and develop abdominal strength that will tire your muscle fibres.
After completing a full dip, lock your arms out and extend your legs out in front at a 90 degree angle to your torso. Work on holding this position for as long as possible before completing another dips without equipment.
The sky is the limit here, train hard and train smart to take your strength and skills to a new level over time!
The game-changing weight training accessory for no-hardware dips
Once you have mastered dips without equipment, you can increase your training volume (more sets/more reps/less rest time) in order to continue to progress, to gain strength and muscle mass.
Then, after making these kinds of adjustments, what is the next step? We recommend using our Military Load 50KG™ Weighted Vest: this way you can add resistance to your workout and make the dips effortless. hardware (at least initially) much more efficient at bulking up.
The jacket adapts to all body types and the resistance is adjustable up to 50 kg: in other words, you have quite a room for improvement before reaching the beyond your limits! Extremely comfortable and easy to wear, you can use it for all your exercises and take it absolutely anywhere. You can challenge yourself and train intensely at home, outdoors, on vacation and more!
In summary: Dips without equipment
Now you have the perfect methodology to master dips without equipment from the comfort of your own home. Work hard in every workout and have fun, but also remember to take your time to progress through the variations of each exercise while giving your body time to rest and recover.
All you need is courage and determination to be consistent in effort. The results will be there: push your chair back and start no-equipment dips today. And if you want to progress even more? Take the Military Load 50KG™ Weighted Vest to take exercise to the next level!
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