Dip bars are a great way to strengthen your triceps, chest, and shoulders. But if you are thinking about building an at-home dip bar, you'll need to know how far apart to make the bars. Let's take a look to give you an idea.
Typically, dip bars should be slightly wider than your shoulder width. This will give you enough room to move your arms without feeling cramped but also keep the focus on your chest, shoulders, and triceps. Measure from the outermost point of your shoulder and add two to four inches on each side. This is a good guideline for the average person.
Building dip bars for your at-home gym can be a great addition to help work on your upper body strength. In this article, we will guide you on how far apart to make the bars based on your shoulder width. In addition, we will answer other frequently asked questions about dip bars, so read on!
How Far Apart Should I Make Dip Bars For My Gym?
Like dead-lifts, push-ups, and squats, dips are one of the fundamental exercises that can help you achieve an impressive physique.
Dips primarily focus on your triceps, but they also work on your chest and shoulders. They’re a great exercise for increasing strength and size in your upper body.
If you want to add dips to your at-home workout routine, you need to know how to build a set of dip bars. This includes understanding how far apart to make the bars.
The width of your dip bars should be slightly wider than your shoulder width. For most people, this means the bars should be about two to four inches wider than their shoulders.
You can also make your bars with two different widths. For example, you can make the inside width slightly narrower than your shoulder width and the outside width slightly wider. This will allow you to target different muscles in your upper body.
Making the bars too wide will make the exercise more difficult since you’ll have to use more energy to keep your body stable. Making the bars too narrow will put unnecessary strain on your shoulder joints.
Now that you know how wide apart to make the bars, let’s answer some other frequently asked questions about dip bars.
How Deep Should Dip Bars Be In The Ground?
If you are wanting your dip bars to be outside, then they should be at least two feet deep in the ground. This will ensure that they are sturdy and won’t tip over when you are using them.
In addition, pouring concrete around the base of the bars will help keep them in place and make them even more sturdy.
If you are wanting your dip bars to be inside, then you can build them into the wall. However, you will want to make sure that the wall can support your weight before doing this.
Make sure they are mounted into a stud in the wall and that there are at least two studs for each bar. This will ensure that your dip bars are secure and won’t pull out of the wall when you are using them.
Is Building A Dip Bar At Home Worth It?
Before you decide to build a dip bar at home, you need to consider the cost and whether it’s worth it.
Dip bars can range in price from $30-200. If you want to save money, you can build your own dip bar for around $20. However, this will require some time and effort on your part.
Typically, dip bars are made of PVC or metal. If you choose to make your own dip bar, you will need to decide which material you want to use.
PVC is the cheaper option, but it’s not as sturdy as metal. Metal is more expensive, but it will last longer and support more weight.
In addition, you need to consider whether you have the space for a dip bar. If you’re short on space, then a dip bar might not be the best option for you.
If you have the time and money to invest in a dip bar, then it’s definitely worth it. Dip bars are a great addition to any home gym and can provide you with a full-body workout.
Do Dips Build Muscle?
Dip bars can help build muscle in your upper body, specifically your triceps, chest, and shoulders. To see the most results, perform dips with proper form and add weight to the exercise by wearing a weighted vest or holding a dumbbell between your feet or knees.
Like other exercises, it's vital to have proper form when doing dips. Poor form can lead to injuries and limit the results you see from the exercise.
When performing dips, keep your back straight, and lower your body until your elbows are at a 90-degree angle. Then, press up and repeat for the desired number of reps.
If you want to add weight to the exercise, hold a dumbbell between your feet or wear a weighted vest. This will help build muscle faster since there is more resistance.
Can You Use Dip Bars For Pullups?
It's not ideal to use dip bars for pullups since they’re not designed for that exercise. Dip bars are too low to the ground to perform a proper pullup.
Instead, you would be better off adding a pullup bar to your home gym. Pullup bars are taller and offer a better range of motion for performing pullups.
In addition, most pullup bars have multiple grip options that allow you to target different muscles in your upper body. This way, you can target your back muscles on the pullup bar while targeting your chest, triceps, and shoulders on the dip bars.
Do Dip Bars Work Your Abs?
Dips don't specifically target your abs, but they can help tone and strengthen them. This is because dips work your stabilizer muscles, which are the muscles that surround and support your spine.
When these muscles are strong, it helps to improve your posture and can also help prevent back pain. In addition, strong stabilizer muscles can give you a flatter stomach since they help to pull your stomach in and keep it from protruding.
To target your abs more specifically, you can keep your arms straight and do leg raises. Not only will this target your abs more directly, but your shoulders will get a workout from holding your body weight.
Should You Do Dips Every Day?
Like any muscle group, you need to give your upper body a day or two of rest in between workouts. This allows your muscles to repair and grow so that you can see results from your exercise routine.
If you do dips every day, you risk over-training your muscles, which can lead to injuries. In addition, you won’t see as much progress since your muscles won’t have time to rest and repair.
Even though you have the dip bar in your home, it's still best to take rest days. Use this time to focus on other exercises such as cardio or lower body workouts.
How Many Dips Should I Do?
Once you have your dip bar set up, you might be wondering how many dips you should do. Depending on your fitness level, you should aim to do 3-5 sets of dips with 8-12 reps per set.
If you're a beginner, then start with 3 sets of however many dips you can do, and gradually increase the number of reps as you get stronger. Once you can do 3 sets of 12 reps, move on to 4 sets.
If you're more advanced, then you can start with 5 sets of however many dips you can do. Again, gradually increase the number of reps per set as you get stronger.
As you get used to the exercise, you can increase the number of sets and reps. However, don't try to do too much too soon, as this can lead to injuries.
What Can I Do Instead Of Dips?
If you don't have access to a dip bar or you're looking for alternative exercises, there are plenty of other options.
Pushups are a great alternative to dips since they work for the same muscle groups. If you're struggling to do full pushups, then you can start with knee pushups. As you get stronger, you can move on to full pushups.
Tricep dips are another good alternative. You can do these using a chair, bench, or even the edge of a table. Simply place your hands on the edge of the surface and lower your body down.
You can also use dumbbells to do tricep extensions. Start by holding a dumbbell in each hand and raising them over your head. Lower the dumbbells behind your head, keeping your elbows close to your ears.
Doing a variety of these workouts will help you build strong, toned muscles.
As you can see, there are many benefits to doing dips. Not only will they help you build strong muscles but they're also a great cardio workout. Building one at home is definitely worth the investment, but make sure you have the time and money to do so.
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