Understanding Dips and Their Role in CrossFit

CrossFit is a fitness program that focuses on building strength and endurance. Dips are one of the most popular exercises in CrossFit and can help you improve your overall performance. In this blog post, we’ll be discussing what dips are in CrossFit, the types of dips used in CrossFit workouts, tips for proper form when doing dips, the benefits of incorporating dips into your routine, common mistakes people make with dips, finding assistance when you need it, variations on basic dip exercises, adding variation to keep things interesting, incorporating other exercises into your workout routine, and more.

Introduction to Dips in CrossFit

Dips are an upper body exercise that targets your chest muscles (pectorals), triceps, deltoids, and core muscles. This exercise requires good balance and stabilization which helps build strength in those areas. It’s important to remember to keep your back straight during the entire movement in order to get maximum benefit from the exercise.

Types of Dips Used in CrossFit Workouts

There are several different types of dips used in CrossFit workouts. The most common type is the bar dip which uses parallel bars or rings placed at shoulder width apart. Other types include ring dips, tricep dips, muscle-ups, wall balls, handstand push-ups, and many more. Each type has its own unique set of benefits so it’s important to know which one works best for you.

Tips for Proper Form When Doing Dips

When performing any type of dip exercise, it’s essential to maintain correct form throughout the entire movement. Begin by standing with your feet hip-width apart and hands slightly wider than shoulder width apart. From there, lower your body until your arms are bent at 90 degrees while keeping your elbows close to your sides. Push back up to starting position without locking out your elbows at the top. Make sure to keep your shoulders down and back throughout the whole movement as well.

The Benefits of Incorporating Dips Into Your Routine

Incorporating dips into your workout routine can provide a number of benefits including increased upper body strength, improved posture, increased stability and coordination, better muscle control, and improved flexibility. Additionally, they also work multiple muscle groups at once, which makes them a great time-saving exercise.

what are dips in crossfit

Common Mistakes People Make with Dips

One of the most common mistakes made when doing dips is not maintaining proper form. As mentioned above, it’s essential to keep your back straight and your elbows close to your sides throughout the entire motion in order to ensure maximum benefit from the exercise. Additionally, some people tend to rush through their reps too quickly or try to do too many reps at once. This can lead to overtraining and injury.

Finding Assistance When You Need It

If you’re having trouble with any part of a dip exercise, don’t be afraid to ask for help! Many gyms offer personal trainers who can provide guidance and feedback on how to properly perform each exercise. Additionally, online tutorials and videos can also be helpful if you prefer learning on your own.

Variations on Basic Dip Exercises

Once you’ve mastered basic dip exercises like the bar dip or tricep dip, there are plenty of variations you can use to keep things interesting. For example, you could add weight plates or resistance bands for extra intensity or change the grip width or angle of your arms to target different muscle groups. Additionally, you could even combine two exercises together such as a bar dip followed by a push-up for an added challenge.

Adding Variation to Keep Things Interesting

By mixing up your routines with different variations on basic dip exercises, you can prevent boredom from setting in and stay motivated to reach your goals. Not only will this help make working out more enjoyable but it can also increase efficiency since you won’t be stuck using the same exact movements every single day.

Incorporating Other Exercises Into Your Workout Routine

In addition to doing dips, it’s important to incorporate other exercises into your routine as well. This will help create balanced development across all muscle groups and reduce risk of injury due to overexertion. Some examples of other exercises you could add include pull-ups, chin-ups, planks, squats, lunges, burpees, and mountain climbers.


Dips are a great way to build upper body strength and increase muscular endurance. By following proper form and incorporating different variations into your routine, you can maximize the benefits of this versatile exercise. Additionally, combining dips with other exercises can help create balanced development across all muscle groups and keep things interesting.

Leave a Comment