I’m gonna share five best exercises for the dip bars. You don’t need access to a gym or equipment to build solid muscle and get in great shape.
Now, these five exercises I’m about to share you are personally the ones that I think are the best ones for the dip bar specifically.
There’s a lot of excellent exercises out there that may not have made it to our top five that are highly effective, but I didn’t choose them because I wanted these five exercises to be specifically for the dip bars, meaning that you can’t really do it on any other piece of equipment or it’s most optimal to do it on the dip bars.
So if you guys are wondering why you don’t see handstands or 90-degree push-ups, stuff like that, we feel like, you can do those exercises on the ground. You don’t necessarily need dip bars to do them.
1. L-SIT TO FULL PLANCHE
Honestly, one of the best exercises for the dip bar, building massive shoulders, crazy core strength, requiring your whole body to work as one main muscle, strengthening your muscle chain.
This exercise is also a progression to one of the hardest exercises in calisthenics, the full planche.
Doing this exercise and mastering this exercise will eventually unlock that move, and will develop so much strength and body control, building a whole lot more muscle and muscle definition.
For this move, we start in an L sit and move into a full planche. Moving from these two different isometrics positions while staying contracted is the same type of full-body stress that your body undergoes when you do other calisthenics exercises like 90-degree push-ups, handstand push-ups.
Basically, if you’re lacking full-body control, this is a great exercise to help you develop that really fast.
2. L-SIT TO STRADDLE PLANCHE
As long as you keep your legs straight, keep your core tight, your body is basically in a straight line from your shoulder all the way to your heel.
And as you begin to move into the planche while keeping your arms straight, you’re gonna spread your legs wide open into a split. This is gonna reduce your amount of body length, which is gonna make it easier to maintain and hold this position.
3. L-SIT TO TUCK PLANCHE
The whole concept is keeping your arms as straight as possible and being as controlled, when moving from the L sit to the planche position.
4. NEGATIVE HEFESTOS
In my opinion, probably the best bicep exercise, and definitely one of the best exercises for building arm strength, putting your entire dead weight on your isolated biceps.
From a fully contracted position, you’re gonna come all the way down into a full range of motion, arms locked out.
So not only is this exercise great for building strong arms, but it’s also an eccentric movement, meaning that we’re gonna be working every range of motion and really increasing the time under tension, which is gonna tear more muscle fibers, building more muscle.
And the hefesto is just like the full planche. Unlocking this exercise unlocks an incredible amount of strength, body control, and muscle development that you really can’t get from any other exercise.
5. ARCHER STRAIGHT BAR DIPS
This exercise take your dips to another level. We’re gonna be isolating each arm, so we’re really gonna be putting the majority of our body weight onto each limb individually and repping it out. Normally, what you’re doing with two arms, you’re now doing with one.
So not only are you building muscle and making each arm individually super strong, but you’re also training your straight arm strength with your opposing arm. You’re keeping your arm as straight as possible, which is also what is used to maintain your balance going up and doing through the repetitions.
But doing so and keeping your arm straight is gonna greatly increase your straight arm strength, making it a whole lot easier to do full planche, Maltese, or any type of straight arm exercises for that matter.
6. IMPOSSIBLE DIPS
If you’ve ever tried that exercise, you would agree that that move literally feels impossible.
Just like the hefesto, in my opinion, one of the best exercises to build really strong arms. You’re putting your entire body weight onto your triceps and lowering down using your core and contracting your body as a whole to execute this movement.
7. HALF IMPOSSIBLE DIPS
It would literally be doing half impossible dips, coming down as low as you can to where you can actually hold the position, and then coming back up into the starting position.
Keep in mind when you’re doing this exercise, you really don’t want your shoulder to pass your hands. Now, I know that’s super hard, but that’s really what perfect form would be like for this exercise. That’s why it’s a lot different from a normal dip.
When you’re doing a dip, you’re leaning forward, and a lot of your body weight is behind held by your chest, your shoulders, traps, obliques, triceps and so forth, but this exercise really isolates and puts all that weight onto your triceps.
8. SUPERMAN DIPS
One of the exercises for building some serious strength and solid muscle and taking your training to the next level.
Once you’ve mastered this exercise, you incorporate it with the muscle-up, you’re gonna be flying off that bar.
And the more you train this explosive, the more you’re gonna get used to controlling your body weight, and you’re gonna get way stronger when it comes to bodyweight training.
While training this exercise, you’re building a massive chest, arms, and shredding your core simultaneously.