Best Bodyweight Exercises for Strength? Do the Dip

When you do your next workout make sure you add a few sets of bodyweight dips into the mix. This effective, multi-joint exercise is considered one of the best bodyweight exercises available. Talk about getting a lot of “bang for your buck” from one single compound movement. Let’s take a deeper look at this exercise.

Exercise Technique
  • Take hold of each handle with a firm grasp. Extend both arms until they are almost locked out and the body is vertical.
  • Engage the core by drawing the navel in towards the spine.
  • Inhale as you lower the body downward by flexing the arms.
  • Slowly lower the body until the triceps are parallel to the floor while keeping forearms vertical. Arms should be at a 90-degree angle.
  • The upper body is leaning forward slightly throughout movement. Pause and return to the starting position as you exhale.
Targeted Muscle Groups

The exercise is ideal for building strength and muscle mass in both the chest (pectoralis major, pectoralis minor) and arms (triceps brachii). There is also demand placed on the shoulders especially the anterior head of the deltoid. In addition, the back also gets some work (latissimus dorsi, rhomboid and trapezius). This is one reason why it’s considered by many as one of the best bodyweight exercises you can do!

Exercise Options

One of the great things about this particular movement is its versatility. The options and exercise variations are many.

  • Machine-based dips
  • Machine-assisted dips
  • Bench dips (feet on the floor)
  • Bench dips (feet elevated)
  • Traditional dip (as pictured)
  • Weighted dip (*hold off until you can perform 10-12 bodyweight repetitions using good form*).
Muscle Recruitment During the Exercise

The great thing about performing dips is depending on how you position the body will dictate the load placed on different muscle groups. Meaning, as you lean forward slightly (45-degree angle), on the upward and down phase, you’ll put more demand on the chest muscles. When the focus is the chest, the arms are angled away from the body slightly. In contrast, when the body is positioned and held more vertical, the demand shifts more towards the triceps. If the goal is to target the triceps more, then keep the arms closer to the body. As seen in the left photo below.

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How Dips Help Other Exercise (like “Boost Your Bench”)

By doing dips periodically, you end up getting not only stronger, you’re able to push through plateaus better, for exercises like bench press. Research shows that exercises that require you to move your body through space, versus stationary exercises, require more muscle recruitment. This is why an exercise like a squat will always be superior to a stationary or supported movement like a leg press. A dip exercise also develops a large proportion of muscle that sits on the upper body. Personally, in addition to getting my chest and arms stronger, I feel like my shoulder muscles – used as stabilizers – get that added bonus of also getting stronger as a by-product of doing dips. If you have any type of shoulder issues or have been told you have a shoulder impingement, this should be a contraindicated exercise. Stay Strong with Jefit.

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6 Ways to Get Your Gym Motivation Back

get your gym motivation back

Ever get to the gym, but find that you’re just too tired or not bothered to actually work out? It’s a completely normal feeling and there could be several reasons behind it. Here, we list why you may be feeling this way and recommend some solution to try and get your gym motivation back.

How to Get Your Gym Motivation Back

1. Get some sleep

Sleep deprivation can actually affect us much more than people think. If you’ve had a bad night or nights, then it can really impact your performance, as well as your mindset. Feeling tired and suffering from lack of sleep will really demotivate you.

Try to set a bedtime routine that you stick to. Go to sleep 7-9 hours before you have to wake up so that you can ensure you get enough sleep. Even if you may struggle at first, eventually, your body clock will remember and you’ll be able to follow your sleep schedule.

2. Take a few days off

Yes, spending too much time at the gym can be a potential reason why you’ve lost motivation. When you train, you’re constantly putting your body under stress. This is why rest days are important—this is when your body recovers. If you don’t give yourself rest days, then your body doesn’t have the time to recover properly. Sooner or later, you’ll start to feel it.

So if you get to the gym and don’t feel like working out, then take some time off. A day or two, or even more will help you take the time you need to recuperate. See how you feel after taking some gym time off.

3. Change your routine

Most of us tend to keep to the same workouts that we know. We stick to what is familiar and what we know works. Eventually, we become bored. If you’re feeling unmotivated to go the gym, it could be because your fitness routine has become stale and stagnant. Doing the same workout over and over again will no longer challenge you. Without stimulation, we lose our motivation.

Try mixing up your training. Jefit has plenty of exercises that you can choose from to make a new workout plan and keep things exciting. Putting together something new and renew your motivation and get your gym mojo back.

If you want a change from the gym, then you can even try heading outside for a run or do some bodyweight exercises in the park. Join a new fitness class that you haven’t tried before like boxing or cycling. A change of scenery might do you some good as well.

4. Define your goal

One of the biggest mistakes that people make is not having a fitness goal. Whether it’s about losing weight, gaining muscle, hitting a new squat PR, or being able to run a half marathon in a certain time, having something to work towards makes the biggest difference in the gym.

Set an S.M.A.R.T goal that gives you this motivation.

5. Track your progress

Another reason why you may be feeling burnt out for the gym is that you don’t see the progress you’re making. If you’re not tracking your progress, recording your workouts, taking progress pictures, then you won’t be able to see how far you’ve come. It can be easy to fall into the rut of thinking that you haven’t made a difference or that things have changed. This is why it’s important to keep track.

Nothing can renew your motivation to get back into the gym than seeing where you were before and where you are now. It can help you picture where you will be in the future. Use a journal or a workout app (like Jefit!) that makes it easy for you to log everything and help get your gym motivation back.

6. Make it a habit

This may sound counterintuitive but you need more than motivation. Motivation is temporary and as you probably know, it comes and goes. To make sure that you keep going to the gym, even when you have no motivation, you need to make it a habit.

Set a fitness routine that you stick to, whether it’s going to the gym before work or after work, or even during your lunch breaks. It can be difficult to start but if you keep it up, over time, it will become an integral part of your routine. Then you’ll find yourself going to the gym even if you don’t want to—because it’s a habit. It’s a great way to get your gym motivation back.

Workout with Jefit

Jefit is a workout app that comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group. You can choose new workouts and track your progress with our app so that you can see how close you are to your fitness goals.

Join our Jefit community so that you can be a part of it too!

get your gym motivation back