How to do Dips (The Upper Body Squat)

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In this video, I’m gonna show you how to squat with upper body. So doing dips.
But dips are so cool? What are the prerequisites? When should you start doing them? How deep should you go?
Besides the push-up, the regular dip is a well known and popular bodyweight exercise.
Similar to push ups, dips are strengthening the pushing structure of the upper body. Mainly the pecs, front delts and triceps. However this is not a horizontal but a vertical pushing exercise.
Depending on the execution or where do you do this exercise, you can hit different muscles more efficiently, but in this video, we’re gonna check the classic, regular implementation that you can benefit the most in calisthenics.
First, do the basics right, and then you can do variations.
But how to do it right? You'll find out in this video!
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[@Azncrzykid00s]

this is the best video i've found for learning dips and its progressions, thank you

[@GymnasticsMethod]

Thank you! I'm glad you liked it!

[@murdock6450]

if i was 20 years younger i would be well into gymnastics after seeing so many of these videos.. im 40 now but still finding so much benefits from this advice.. brilliant

[@higherresolution4490]

This video is conformational and incredibly beneficial. Much gratitude. Out of some innate feeling for body mechanics, I have been doing dips correctly since I started on the 1st of January this year (2023). Not one other person in the gym does dips with decent form. Well, maybe one or two--kind of. One thing is for sure, if you don't follow Adam's advice, you'll never do muscle-ups on rings.

[@assass1n249]

Very glad finding this channel of yours. Everything is clear, reasoned and practically proved. Thanks a lot and greetings from Ukraine!

[@GymnasticsMethod]

🙏 thank you

[@momed9040]

This is pure knowledge. Thanks adam.

[@VolodymyrBilichenko]

I did 2 sets with 10 reps. and so happy.. thx alot for your lessons

[@JustBE24]

Best cali chanel.

[@ukaszjohny1218]

Genius! Thank you for sharing this :D

[@sajadkhansari1555]

Thanks a million sajad from Iran

[@Primetime_dads]

As soon as I get done with the program I’m doing, IM immediately jumping on your program

[@FirstStepTravelers]

Catching up on all your videos. They’re really great!

[@GymnasticsMethod]

Thank you!

[@satchycollins3985]

Thanks for the info 👍

[@dmitryvolkov8508]

These videos are not helpful but EXTREMELY HELPFUL ! Thank you ! ☼

[@Eric-nb7vg]

Can’t thank you enough. Wish you many clients!

[@GymnasticsMethod]

Thank you!

[@spartan187]

Thank you so much for contend, pls do What are basic for front lever and back lever

[@Primetime_dads]

Dude I fucking love your channel… I love gymnastics calisthenics

[@paanjeager5467]

Just download your apps, i love all your video. Legit and proven

[@jimanHK]

Brilliant

[@laith__ff]

Amazing video ! 🔥

[@GymnasticsMethod]

Thank you!

[@federicomontenegro9148]

Amazing!

[@GymnasticsMethod]

🙏 thank you!

[@jayeye89]

I’ve just gotten into your channel. Absolutely loving it. There’s a stretch I’ve seen you do in a few videos. It’s a clip of you holding a wooden dowel/broom handle with a weight on it, stretching your arms behind you. Is there a video where you talk more about that particular exercise. It looks like a shoulder mobility thing?

[@GymnasticsMethod]

Not yet but I certainly will! Stay tuned!

[@traeharris9865]

The comedy dip at 1:54 is gold 😂

[@khushalsinghnegi]

Saviour for us athletes

[@jeffkundert9458]

Safety, correct progression, perfect form, great results. Gymnastic method has it all. What is your home town?

[@SABARI95969798]

waiting for pull-up video next week😍

[@GymnasticsMethod]

Baaaaang you got the playbook 😄😄👍

[@keon3155]

That beat! Sometimes it gets stuck in my head lol

[@gentooch3870]

Used video. Thanks

[@GymnasticsMethod]

Glad it helped

[@compressedairsaving9601]

thanks a Load for your videos how many clean pushups did you say before attempting the dip, it's 15 or 50 thanks in advance

[@elicohen8156]

Let’s go!

[@GymnasticsMethod]

Yeeeea!

[@sanduseres7045]

Another interesting video!! Thanks! I am really curious about your height to weight ratio. What will it be the ideal weight for a 1.85 m person?

[@GymnasticsMethod]

People usually see BMI, but there is no standard for that, man. I’m 180 cm and I was more than 80 kg when ate more and I was 68 as well earlier. Now I’m 75. Muscle mass is heavier and it doesn’t mean you are overweight. For 185 I think 75-80 kg is optimal.

[@ifeanyichukwu3644]

@@GymnasticsMethod What is optimal weight for 175 cm teen. I'm pretty fat and weight like 78kg

[@blahblah-kh7cp]

Ah man... Wish I knew this vídeo before. I've learned the hard way 😂😂

[@GymnasticsMethod]

At least you learned it!

[@maulanamalik8322]

Should you locking out your arm for weighted dips?

[@janibrahim1091]

I have a question Did you achieve this physic of your only by gymnastic/weighted Calasthanics or do you do any kind of coumpound exercises like deadlift and barbel squats . Thank u

[@frog6054]

His physique is very much possible with only calisthenics training.

[@kc96pl]

Hey Adam. Is it okay, if i move my hips way back during dips ? I find that way more chest focused

[@fuibe]

Hey man ! Due to my lack of shoulder mobility, I injured my shoulders. The question is, what kind of injury exactly can we get from doing deep dips without a good mobility. I can be sure that my injury comes from that. Thank you !

[@maninclass]

Anterior Shoulder Glide And wearing of the rotator cuff muscles: With the lack of extension mobility, and external rotation in deep positions/Beyond the active ROM, the scapula compensates by elevating and protracting the shoulder and this causes the rotator cuff to be impinged by the humerus.

[@Sivakumar-bs1hs]

Should we squeeze our glutes and abs for doing dips like push ups bro please reply

[@kapilawannaku7357]

a vidio about pitol squat

[@icaropinto1334]

I always lol when I see these forms 1:55 😂😂😂😂😂

[@giovannimuciaccia245]

Should we retract the scapulas at the bottom of the movement?

[@Matija-ml4zq]

I feel pressure on my chest the deeper I go or the more fatigued I am. I struggle to keep my scapula depressed which I believe is the key to avoiding chest pain. Any tips?

[@leejohnson197733]

Do you consider dips a compound exercise? I prefer to try and get the most out of short time work outs, also dips give me clavicle pain

[@Vagus911]

Clavicle hurts when doing that , any solutions ??

[@patricioquinillaocalcumil5029]

Podrías hacer doblaje español porfavor 🗻🏃

[@Primetime_dads]

So gymnastics round there back when doing push ups

[@Primetime_dads]

@Kenny Wallace solid advice… Thanks 🙏

[@msfitness07]

Chest exercises

[@evtimstefanov5441]

When do you start seeing those holes in the chest that look like dimples

[@aryn7833]

I don't see why elbows shouldn't go a bit on the sides on the bottom of the dips. Playing with angles can have some benefits and I never felt it to be dangerous for shoulders as long as it's well controlled. Hungarian dips on rings is often promoted and elbows are totally on the sides btw.

[@GymnasticsMethod]

It can go to the side a bit if you use wider pbars, same as with push ups, I meant the one I show in the video which even for the first look seems unheathy. Bulgarian dips ar on the rings where you can have control over the equipment.

[@aryn7833]

@@GymnasticsMethod Make sense putting it this way. Thanks.

[@jndrgr]

@@GymnasticsMethodHow wide/what angle should be for Bulgarian dips?

[@GymnasticsMethod]

@@jndrgr bulgarian dips are on the rings where you can move the rings freely. Point is to have horizontal upper arms and around 45-60 degree angle

[@S.Clause]

You always want to stack your joints when doing exercises like this, the more in-line your joints the more effective the exercise.

[@iPankajBhatt]

6:41 shouldn't be it the other way around?

[@jamesk8s1]

🙌👍

[@kennytanification]

I have the most problem with palm aching during dips. Any suggestions how to reduce that?

[@GymnasticsMethod]

Just try a different position!

[@S.Clause]

You can also put on padded gloves until you find the correct positioning for your hands. Or put/ fasten a chunk of pool noodle on the bars.

[@larrywheelsismywaifu2396]

Upper body squat best string of symbols ever,

[@GymnasticsMethod]

💯💯

[@nitinkamat6522]

My sternum hurts while doing dips plz help. What prehab exercises should I do or should I fix my form plz reply

[@user-kf6yi5hy1p]

Trying placing your hands closer toyour body when doing dips, if you still have pain in your sternum you might be injured and need to rest for a decent amount of time, and you might want to see a physiotherapist btw if u want to heal fast.

[@nitinkamat6522]

@user-kf6yi5hy1p Thanks for replying. But it is fixed now . I can do heavy weighted dips and deep dips without any pain. I saw micha schulzs video ( u might not know him ). I improved my mobility,did some rehab and worked my way up...

[@user-kf6yi5hy1p]

@@nitinkamat6522 yeah no problem man and good for u that u got over that difficulty

[@xvrlskrcll6485]

7:29 How can i stop bending the elbows to the side? It is not something done by purpose, it happens. How can i avoid it?

[@eelistuominen6701]

You might have just long arms. I have so i must compensate it by flaring elbows just a little bit. If i keep elbows close to the body, my palms would be so far behind my body that excecuting the dip is impossible.

[@intelin123]

If you keep your elbows in you ll see that your body will lean forward achieving the right angle needed for the dip. If you go down straight you will hurt shoulder

[@strahinja95]

You're missing a tutorial for 1) russian dip 2) kip up(fake muscle up) 3) and i would like to see more rolls on the rings, and more fun stuff.

[@GymnasticsMethod]

Will do them all for sure, just need time :D

[@no1copycat]

@@GymnasticsMethod Hi, I've been bodybuilding as a teen, but the gym was run by Bulgarian acrobats, gymnasts and sambo wrestlers/fighters. Your style, and especially the warm-ups and pre-hab routines remind me of them : ) In the late 20's I am fixing all the body weight exercises. You and AthleanX together have saved me a lot of time in learning the progressions I didn't learn when I was young. I have been training people one on one for a few years now and safety comes first. Nice videos!

[@nikhil_06_]

Did you say 15 clean push ups or 50?

[@jameshoang210]

4 x 15 as it for beginner and he said you should increase the intensity, not the reps.

[@michaelkulman7095]

Here's a test with standards for dips done his way with pacing and rules. m.kzbin.info/www/bejne/ioCWpp-bjMR6es0 Doing 3 sets of 30-35 repetitions with 2 minute rests between is very elite. Even up to about 60 reps still provides some hypertrophy, less but some. Can you advance using other methods like he suggests after 3 sets of 15 reps? Sure, but I think milking the exercise you are set up to do longer makes more sense for most people and it is more accessible for most people. Sure, if you have rings, a place to hang them and later weights to add on and a way to hang them from your hips you can do that instead but multiple sets of higher repetitions up to a point of diminishing returns works too. Returns diminish noticably after about 30-35 repetitions. However considering no new equipment is required milking an exercise up to about 60 repetitions isn't out of the question either. One example would be for people without rings,weights and a belt to hang weights. Some of those might be at home or in a public park. Knowing you can get a lot out of higher repetitions is valuable to many people. For some, money might be the problem and for others the inconvenience of the extra equipment especially if traveling to a callisthenics park to use a pull up bar and dip bars. It's well worth knowing and worth considering.

[@max-nm6qx]

"GODS FARMACY "BY DR THOMAS JACKSON EX PROFESSIONAL BASKETBALL PLAYER GREAT HEALTH WATCH ENJOY 👍 ❤

[@sarimasta4416]

Dips are more harm then benefits

[@TCCTTWH]

If i had to pick one upper body exercise for chest shoulders and triceps it would be dips. I get no where near the same benifits from any form of bench presses.