Dips are essential movements that work the upper body, triceps, shoulders and traps.

Negative dips

Start from straight-arm support position and then lower your body to a bent-arm support position

Jumping dips

Start with your feet in contact with the floor while bending your knees to allow a jump back up to the support position. Decreasing the assistance of the jump increases the intensity of this movement.

Full dips

A full dip is one in which the shoulders are lowered to the hands. You can also perform this exercise with added weights using dipping belt, weighted vest and anke strap.

Russian dips

Russian dips are a good preparation for the muscle up. You will need extended bars on your dipping station or a set of parallel bars

Russian L dips

Perform this exercise as a regular Russian dip. In addition to regular dips add L -sit to this movement. Do not be overly concerned about the inability to maintain a horizontal L- sit

Bulgarian bar dips

Start by sitting on a single rail of the parallel bars then take the left hand and place it next to the left hip in an under-grip position. Try to maintain your natural shoulder width distance and keep your torso parallel to the rails. Reach across to the other bar with your right hand and grasp it with an over-grip. Now, slide you rear off of the rail into a support position. Reverse the movement and repeat

Single bar dips

Assuming the front support position on a single bar with hands shoulder width apart. Do not lay on the bar with your stomach and all your body weight should born completely on your arms. Now, dip down as far as you are able and then return back to support position.

Single bar dips can be performed anywhere you can get access to a single bar, single rail or parallel bars

You can also do this exercise `by turning the hands to an under-grip. This variation is slightly harder.

Korean dips

Assuming the rear support position on a single bar and without sitting on the bar, try to perform a dip.

You can also do another Korean dips variation using the under-grip which makes it more difficult than the regular Korean dip.

Ring dips

You must turn your hands out as you go up

Bulgarian ring dips

Start from the regular support position on the rings . as you lower, push the rings to the sides as wide as you
can. On your way down allow the thumbs to rotate inward toward the torso and the elbows to press outward.