The Do’s and Don’ts of Dips Exercise: Avoiding Common Mistakes

April 17, 2023

Dips exercise is a great way to strengthen your upper body muscles, including your chest, shoulders, and triceps. However, this exercise can also be challenging, and if not done correctly, it can lead to injuries. In this article, we will discuss the do’s and don’ts of dips exercise to help you avoid common mistakes and get the most out of your workout.

Do Warm-Up Properly Before Starting Dips Exercise

Warming up before any exercise is essential, including dips. You can do arm circles, shoulder rolls, and chest stretches to prepare your upper body for the dips. This will help to increase blood flow to the muscles, making them more pliable and less prone to injury.

Don’t Neglect Your Form

Form is crucial when performing dips exercise. Ensure that your shoulders are down and back, and your elbows are pointing backward, not out to the sides. Also, keep your core tight, and your back straight to avoid any strain on your lower back.

Do Start With a Modified Version

If you are new to dips exercise, start with a modified version using a bench or a sturdy chair. This will help you build strength gradually and avoid any strain on your muscles.

Don’t Rush Through the Exercise

Rushing through dips exercise can lead to injuries. Take your time, and lower yourself slowly, keeping your elbows tucked in, and your shoulders down and back. This will help to engage your muscles fully and avoid any strain on your joints.

Do Engage Your Core

Engaging your core during dips exercise is crucial to avoid any strain on your lower back. Tighten your abs and glutes and keep your back straight throughout the exercise.

Don’t Lock Your Elbows

dips exercise

Locking your elbows during dips exercise can lead to injuries. Keep your elbows slightly bent, and your shoulders down and back throughout the exercise.

Do Use a Spotter

Using a spotter can help you perform dips exercise safely and effectively. A spotter can provide support and assistance, especially when you are performing weighted dips.

Don’t Overdo It

Overdoing dips exercise can lead to injuries, especially if you are new to this exercise. Start with a few reps and gradually increase the number of reps as your strength improves.

Do Use Proper Equipment

Using proper equipment, such as parallel bars or a dip station, is essential when performing exercise. These equipment pieces provide stability and support, reducing the risk of injuries.

Don’t Ignore Any Pain

dips exercise

Ignoring any pain during exercise dips can lead to injuries. If you experience any pain or discomfort, stop the exercise immediately, and consult a healthcare professional.


In conclusion, dips exercise is an excellent way to strengthen your upper body muscles. However, it is essential to follow the do’s and don’ts mentioned above to avoid common mistakes and perform this exercise safely and effectively. Remember to warm-up properly, use proper form and equipment, engage your core, and avoid any pain or discomfort. By following these tips, you can get the most out of your exercise dips and avoid any injuries.

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