8 BEST DIPS VARIATIONS

In this video you can see my favorite dips variations!

I’m going to show you 2-3 functional variations just to improve the dips, and then a few harder variations.

The last variations are a little bit stressful for the body, but very cool to see.

Dips are harder than push ups, so you need to strengthen the push ups first.

If you need a video with all the best variations, you can find it on my channel.

1st exercise! Assisted dips.

You need a low bar or rings.

Be sure to control the movement and reach the 90° angle with your arms.

You can also go deeper, but only if you have a good mobility and conditioning

2nd exercise: Dips on parallels.

Start with straight arms, don’t keep your chest open (not too much)

Otherwise there will be too much stress on the sternum.

My advice is to keep you chest a little bit closed.

Core engaged, be sure to control the movement and reach the 90° angle with your arms.

Don’t forget to breath.

Now, dips on the bar!

The movement is always the same, but this time you are on a bar.

Keep the waist a little higher than usual, so you have more space between you and the bar.

You can also do the dips with a supinated grip, it is more stressful for the body, especially for the biceps, be sure to control every repetition and be careful.

Do this only if you have enough strength.

Now it’s time for something harder.

Let's go back on the parallels.

Forearm on the parallels, 90° angle with your arms, from this position, move your shoulders towards the wrists.

This is the movement.

All the weight of your body must go forward.

If you understand the movements, then your elbows will go up and you will find yourself in a dip position.

Another variation.

You can do this only on rings.

Bulgarian dips.

Start with straight arms and supinated grip.

Move the grip to a pronated one while you do the eccentric.

Then go back up.

The difficulty is to stabilize the rings by straightening your arms after the repetition

Another variation, tricep extension dips.

Start with forearm on the parallels.

Don’t close the arms, like in the Russian dips.

extend your arms in a controlled movement.

Shoulder must be behind the line of the elbow.

It is not an easy exercise.

You need a good wrist mobility, good triceps and forearms strength.

Last exercise is stressful and ugly, but here it is the one arm dip.

Advanced and uncomfortable exercise, since the body will rub the bar.

It’s not aesthetically pleasing.

These are all my favorite dips variations, let me know what you think about.

Since a lot of people keep asking me the supplements I’m currently using

I do take: Multivitamin, Omega 3 and sometimes Whey protein.

I do usually take whey proteins when I don’t reach the daily intake of proteins. I take them as a post workout or at breakfast.

Bcaa as intra-workout to not lose muscles, especially when I don’t reach the daily calories intake.

Sometimes I don’t feel the need to eat much, so I try to not lose too much muscle mass by drinking bcaa.

When I want to do harder trainings, I do take a preworkout formula.

There are different preworkouts, like the Energy Charge to increase the resistance or like the “Vegan preworkout” that I used today, to increase the muscle pump.

I finished my training, so if you see a lot of muscle mass and veins, is due to the pump effect.

All these supplements are from prozis, link in bio as always.

I’m 100% Natural athlete.

Don’t write stupid comments like “steroids” etc.

I may appear bigger and more ripped than an average calisthenics athlete but it is due to the lights and the pump effect.

The veins means nothing, it is just due to the low body fat.

My body is achievable if you train properly.

My training is not like 99% of the people, I do train hard, really hard, don’t forget I do train since a lot of years too.

You also have to suffer.

You need patient, a good diet and thousands of hours of hard work.

I said this because it is full of comments like “you are on steroids” or “tell us your cycle” etc. I’m 100% natural.

I do just try to eat properly, take supplements and train hard as much as I can.

If you don’t want to believe me, I don’t care, I’m okay with myself.

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See you soon! Remember: Less talk, More action.