20 Dip Variations for Chest and Triceps

The best bodyweight exercises to hit your pecs and arms.

Dips are a simple and effective bodyweight exercise to train your upper body. Check out these 20 dip variations for chest and triceps.

The list was shared by the YouTube channel Calisthenic Movement, created by sports teacher and fitness guru Alex Lorenz, and physical therapist and licensed fitness trainer Sven Kohl.

The dip is a bodyweight exercise usually performed on a bar or on rings – the latter being for more advanced athletes.

This versatile exercise can be tweaked to focus more on your chest or your triceps, depending on what is your goal. A general rule of thumb is that the more you lean forward with your upper body, the more your chest will be activated; doing dips in a fully vertical position will hit more your triceps.

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Best Types of Dips for Chest Development

Lorenz and Kohl decided to share the best 20 dip variations for chest and triceps. Check it out.

20 Dip Variations for Chest and Triceps

Beginner Dip Variations

  • Bench Dips
  • Band-Assisted Dips
  • Negative Dips
  • Normal Dips
Dip Variations for Chest and TricepsSource: Ketut Subiyanto / Pexels

Intermediate Dip Variations

  • Straight Bar Dips
  • Elbow Dips
  • Russian Dips
  • Knee-Tucked Dips
  • Walking Dips
  • Jumping Dips
  • Straight to Normal Dips
  • Ring Dips
  • Korean Dips
  • Different Grip Dips
  • Clapping Dips

Advanced Dip Variations

  • 180-Degree Dips
  • Swinging Planche Dips
  • Bulgarian Dips
  • Archer Dips
  • Impossible Dips
  • RTO Dips

Check the video below to know what each exercise looks like and choose one of these dip variations for chest and triceps the next time you hit the gym.

VIDEO – 20 Dip Variations for Chest and Triceps

Check out more content from BOXROX:

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