Dip Workout: How To Do Dips At Home (8 Exercises)

If you’re one of the fitness enthusiasts who love working out at home and looking for the alternatives of bar dips workout, then you’re at the perfect place. In this article, I’m going to share some best bar dips exercise alternatives that you can do at home with stepwise instructions on how to do each exercise. It also includes home dips workout routine as well as the benefits of dips exercises.

This article will be super useful for those, who

  • want to be strong but don’t have time to go to the gym,
  • are looking for alternatives of bar dip exercises at home, or
  • enjoy bodyweight exercises more than weight training.

Whatever the reason you have for exercising at home, this post will give you with the best alternatives of bar dip workouts.

First of all, you need to know what muscles are engaged during the dips and what are the benefits of dips workout.

Muscles Worked During Dips Workout

How to do dips workout at home and What Muscles Worked During Dips Exercises

The dips workout is one of the best exercises you can do to strengthen and build your upper body. The primary muscles engaged while performing the dip are triceps, chest, shoulders, abs, back as well as biceps.

The different variations of dips workout engaged the different muscles. For example, chair dips worked on triceps, bar dip worked on triceps, chest and shoulder and some other variations also work on back and the abs.

Major muscles worked:

Triceps: It is three-headed muscles located on the back of your arms, opposite to the biceps muscles. It is the major muscles worked while performing the dips.

Chest: The upper chest is the second muscle worked when you perform the dips exercises.

Shoulders: Shoulder muscles include, delts as well as upper traps. And when you dip exercise you feel your delts are engaging.


Dips Exercise Benefits

  1. Bodyweight dips workouts are great for the upper body as it increases strength as well as mass.
  2. Dips exercises stabilise and strengthen muscles that may reduce the risk of injuries as well as help you perform other heavyweight exercises such as bench press and military press.
  3. Most of us are not aware of the fact that dips workout also help you improve flexibility, especially in your shoulders. That is why people with weak shoulders unable to perform this move.
  4. Almost everyone can perform dips. Some variations are easy to perform and as a beginner, you can also easily do a chair, floor and bar dips.
  5. If you’re doing dips you’ll also have the options to add weight to it. Adding weight makes exercise harder and more effective. For example, if you’re doing dips workout at home then you can use books loaded bag for extra resistance.

Dips Exercises You Can Do At Home


1. Bench or Chair Dips

The most effective dips workout you can do at home is chair or bench dips. It only requires some space and a strong chair or bench that can support your weight.

Chair Dips

Here are the steps you can follow to do a chair dip (or bench dip)

  1. Place a chair in front of you, and stand opposite to the chair so that your face facing away.
  2. Sit on the chair with your arms are straight at your sides and your feet flat on the ground.
  3. Position your hands properly and take your butt off the chair and slightly move your torso forward while keeping your arms straight on the chair.
  4. Spread your legs in front of you, heels touching the ground, and toes pointing toward the ceiling. Keep your legs together and straight. That is the setup.
  5. Now, inhale and bend your elbows and lower your body as low as you can. And then exhale and press back to the starting position. That is your one repetition.
  6. Do two or more sets of 15 to 30 repetitions.

2. Tabletop Dips

Difficulty Level: Easy (suitable for beginners)

Tabletop dips is easier version of dip exercises that you can do at home. It is for all age groups. Below are the simple steps you can follow to perform a table top dip.

Tabletop Dips at home
  1. First of all, sit on the edge of a bench with your arms straight at your sides and knees bent to 90-degrees.
  2. Keep your palms firmly on the bench and tightly grip the edge with your fingers.
  3. Bend your elbows and lower your body as deep as you can. And then press back (using your arms strength) to the initial position. That is one dip.
  4. Keep your back straight during the entire movement.
  5. Make sure your elbows tucked into your sides so that they don’t flare out to the sides.
  6. Do two or more sets of 15 to 30 repetitions.

3. Floor Dips Workout

If you don’t have a chair, bench, box or anything where you can do dips, then you can do a child dip also known as floor dip. This no-equipment bodyweight dip is for all age group, men, women, boy all can perform this exercise at home.

Floor Dip

Stepwise instructions on how to do a floor dip

  1. Sit on the floor with your hands at your sides and knees bent to 60-90 degrees.
  2. Keep your arms straight underneath your shoulders and lift your hips 6-8 inches off the floor.
  3. Bend your elbows and lower your body toward the floor. And without touching the floor, press through your palms to return to the starting position. That is your one dip.
  4. Do as many repetitions as you can. However, the recommended sets and reps are 2 x 15-20.

4. Single-leg Bench Dip and Kick

How to perform single-leg dip and kick with step-by-step instructions

  1. Start with sitting on the edge of a bench with your hands on the bench at your sides.
  2. Walk your feet out and bent your knees at 90-degree. Make sure your torso is perpendicular to the floor.
  3. Keep your arms straight underneath your shoulders and hoist your butt off the floor.
  4. Now, lift your one foot 2-4 inches off the floor. And bend your elbows and lower your body toward the floor. And then press back through your palms and as you push yourself up, kick your leg forward and return to the initial position. That is one dip
  5. Do two or more sets of 10 to 20 repetitions.

5. Counter Dips (Workout in Kitchen)

You can do a counter dip in the kitchen of your home. Almost every kitchen countertop has a corner where you can perform several exercises including dips. So, if you have this option available, you must try this move.

The counter dips primarily work on chest and triceps and allow you build muscles at home.

Here are the simple steps you can follow to do a counter dip:

  • Stand in front of the counter corner, place your hands on it and slightly lean your torso forward.
  • Push yourself up (lift your legs off the floor), bend your knees and keep your legs crossed.
  • Bend your elbows to lower your body until your knees close to the floor. Hold for a moment and then press back to return to the above position. And keep continuing until your one set is completed.
  • Do two or more sets of 15 to 30 repetitions.

6. Front Dips on Sofa

If you have a sofa or couch in your home, you can do dips workout. The couch dip strengthens the tricep muscles and stabilizes the shoulder joint. This alternative dip exercise works well for many people so you can also try it.

Steps to perform dip on the couch or sofa

  1. Sit on the couch with your hands beside you and arms straight.
  2. Walk your feet out and bending your knees at 45 degrees. Make sure your torso is perpendicular to the floor.
  3. Bend your elbows are lower your body toward the floor until your butt close to the floor. And then push yourself up in the higher position. That is your one dip.
  4. Do as many reps and sets as you want.

7. weighted dips Using Loaded Bag

If you’re looking to add resistance in your dips exercises, you can easily do that by using the weighted school or college bag. To make the bag heavier you can use books or other kinds of stuff than can be adjusted in the bag.

Steps would be the same as bench dips. Only you need to put your bag on your chest instead of the back.

Two sets of 10-15 repetitions would be good for normal people.


8. Parallel Dips Exercise

If you want to perform the parallel variation of dips then you can do that by using a pair of chairs.

Simply position two chairs with some space between them where you can dips. Place your hands on them and keep your arms straight. Keep your knees slightly bend in front of you. And then start lowering the body toward the floor until your butt reaches close to the floor. After that, push yourself up in a higher position and straighten your elbows.

Final Words

All the dips workout you can do at home. And most dips exercises are the same and they work almost on the same muscles. So, it’s up to your choice, and you should do the one which is suitable for you or you can also try different variations on different days. If you workout at home, then you can also include in your overall home workout routine.

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