- What's up, guys?
We're at a park right down the street from the office.
I'm right about to get my workout in for the day.
Now, I saw a lot of comments
on the five best exercises for the pull-up bar.
You guys wanted me to do a version for the dip bar,
so I just pulled up by the dip bars.
So today, I'm gonna show you guys
you don't need access to a gym or equipment
to still build solid muscle and get in great shape
with my five best exercises for the dip bars.
Now, these five exercises I'm about to show you
are personally the ones that I think
are the best ones for the dip bar specifically.
There's a lot of excellent exercises out there
that may not have made it to my top five
that are highly effective, but I didn't choose them
because I wanted these five exercises
to be specifically for the dip bars,
meaning that you can't really do it on any other piece
of equipment or it's most optimal to do it on the dip bars.
So if you guys are wondering why you don't see handstands
or 90-degree push-ups, stuff like that,
I feel like you can do those exercises on the ground,
on parallettes, other equipment.
You don't necessarily need dip bars to do them.
The exercises in this workout routine will all
be scalable from advanced, intermediate, to beginner.
So get yourself to a dip bar and follow along.
Let's get started.
The first exercise I have to show you guys
is L sit with a full planche.
Let me show you what that looks like.
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♪ Heria Music ♪
- All right, L sit to full planche.
Honestly, one of the best exercises for the dip bar,
building massive shoulders, crazy core strength,
requiring your whole body to work as one main muscle,
strengthening your muscle chain.
This exercise is also a progression
to one of the hardest exercises
in calisthenics, the full planche.
Doing this exercise and mastering
this exercise will eventually unlock that move,
and mastering the full planche
will develop so much strength and body control,
building a whole lot more muscle and muscle definition.
And if you notice, for this move, we start in an L sit
and move into a full planche.
Moving from these two different isometrics positions
while staying contracted is the same type
of full-body stress that your body undergoes
when you do other calisthenics exercises
like 90-degree push-ups, handstand push-ups.
Basically, if you're lacking full body control,
this is a great exercise
to help you develop that really fast.
All right, now, if you're watching this
and you're intermediate, the progression to this exercise
would be doing this movement by going
into a straddle planche instead of a full planche.
So lemme show you really quick what that looks like.
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♪ Heria Music ♪
- All right, so as you can see, as long as you keep
your legs straight, you keep your core tight,
your body is basically in a straight line
from your shoulder all the way to your heel.
And as you begin to move into the planche
while keeping your arms straight,
you're gonna spread your legs wide open into a split.
This is gonna reduce your amount of body length,
which is gonna make it easier
to maintain and hold this position.
When you've gotten the L sit to straddle planche down
with perfect form, super controlled,
then you're ready to start moving onto the L sit
to full planche, and for the beginners out there,
the progression would be L sit to tuck planche.
As you can see, the whole concept is keeping your arms
as straight as possible and being as controlled as possible
when moving from the L sit to the planche position.
Moving onto number four of my five best exercises
for the dip bar, we have negative hefestos.
Lemme show you guys what that looks like really quick.
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♪ Heria Music ♪
- All right, so there you have negative hefestos.
In my opinion, probably the best bicep exercise,
and definitely one of the best exercises
for building arm strength,
putting your entire dead weight on your isolated biceps.
From a fully contracted position,
you're gonna come all the way down
into a full range of motion, arms locked out.
So not only is this exercise great for building strong arms,
but it's also an eccentric movement,
meaning that we're gonna be working
every range of motion and really increasing
the time under tension, which is gonna tear
more muscle fibers, building more muscle.
And the hefesto is just like the full planche.
Unlocking this exercise unlocks an incredible amount
of strength, body control, and muscle development
that you really can't get from any other exercise,
and that's why I added it into one of my five exercises.
So the intermediate version would be doing
the negative hefesto with your legs tucked.
So let me show you guys what that looks like,
and then I want you guys to do this one for reps.
So from this position right here, we're gonna bring
our legs in tucked, and then we're gonna come down.
(electronic hip hop music)
♪ Heria Music ♪
- All right, so now a beginner progression to this,
which really isn't that beginner,
because this is a pretty difficult move,
so you should already be pretty experienced
if you're trying this exercise,
but an easier progression is gonna be the Korean dip.
So let me show you guys really quick what that looks like.
So from sitting on top of the bar,
you're gonna have your hands in a supinated position,
and you're gonna create an arch in your back,
meaning that you're gonna allow your hips
to be able to go under.
So you can see all my weight now
is being distributed on this side by my shoulders
so I can then slip my butt down, come down here.
This is the bottom of the position.
Lean back, press up, allowing your hips to come back on top.
That's why you need that arch position.
We're gonna go ahead and do this for reps.
(electronic hip hop music)
♪ Heria Music ♪
- All right, so three you have Korean dips.
This exercise, you need to start
incorporating into your workout regimen.
Just make sure you have good mobility
in your shoulders before trying this move.
And moving onto number three of my five best exercises
for the dip bar, we have archer straight bar dips.
Let me show you really quick what that looks like.
(electronic hip hop music)
♪ Heria Music ♪
- So the archer straight bar dips with the supinated grip.
So this exercise take your dips to a whole 'nother level.
We're gonna be isolating each arm so we're really
gonna be putting the majority of our body weight
onto each limb individually and repping it out.
Normally, what you're doing with two arms,
you're now doing with one.
So not only are you building muscle
and making each arm individually super strong,
but you're also training your straight arm strength
with your opposing arm.
You're keeping your arm as straight as possible,
which is also what is used to maintain your balance
going up and doing through the repetitions.
But doing so and keeping your arm straight
is gonna greatly increase your straight arm strength,
making it a whole lot easier to do full planche, maltese,
or any type of straight arm exercises for that matter.
And a progression to this exercise
will be wide supinated straight bar dips.
So lemme show you guys what that looks like.
Train these, and you'll eventually
work your way up to the archer straight bar dips.
Let's go for 10.
(electronic hip hop music)
As wide as you can, start with your core tight.
Deep pressing your scapulas,
keeping your arms as straight as possible,
we're gonna go all the way down in the chest, come back up.
♪ Heria Music ♪
- And the beginner progression to this
would be wide straight bar dips jumping.
But moving into number four, we have the impossible dips.
Lemme show you real quick what that looks like.
♪ Heria Music ♪
- All right, so there we have impossibles,
and if you've ever tried that exercise,
you would agree that that move literally feels impossible.
Just like the hefesto, in my opinion,
one of the best exercises to build really strong arms.
You're putting your entire body weight onto your triceps
and lowering down using your core and contracting
your body as a whole to execute this movement.
So now let me show you guys
the progression to this exercise.
It would literally be doing half impossible dips,
coming down as low as you can
to where you can actually hold the position,
and then coming back up into the starting position.
Keep in mind when you're doing this exercise,
you really don't want your shoulder to pass your hands.
Now, I know that's super hard, but that's really
what perfect form would be like for this exercise.
And that's why it's a lot different from a normal dip.
When you're doing a dip, you're leaning forward,
and a lot of your body weight is behind held
by your chest, your shoulders, traps, obliques,
triceps and so forth, but this exercise really isolates
and puts all that weight onto your triceps.
Just wanna go leaning back
as low as you can and come back up.
Eventually, you'll be able to go lower and lower.
♪ Heria Music ♪
- All right, so there are the half impossible dips,
and the beginner progression to this
would be doing normal dips but leaning back
and emphasizing as much weight as you can onto your triceps.
Lemme show you what that looks like.
So this would be a normal dip, coming forward.
We're gonna lean back and try to do as much dips as we can
being as straight as possible, leaning back.
(upbeat synthwave)
So as you can see, similar to the dip,
but trains your body differently.
So now we're gonna be moving onto our lat exercise
for my five best exercises for the dip bar.
That's gonna be superman dips.
Let me show you really quick what that looks like.
(electronic hip hop music)
♪ Heria Music ♪
- Superman dips, one of the top, top, top exercises
for really building some serious strength and solid muscle
and taking your training to the next level.
If you've ever seen me freestyling and explode off the bar,
this is one of the main techniques
that you're gonna need to learn.
Once you've mastered this exercise,
you incorporate it with the muscle-up,
you're gonna be flying off that bar.
And the more you train this explosive,
the more you're gonna get used to controlling
your body weight, and you're gonna get way stronger
when it comes to body weight training, being explosive,
and basically, being able to throw around
anything that weighs as much as you.
And while training this exercise, you're building a massive
chest, arms, and shredding your core simultaneously.
So let me show you guys
an intermediate version of this exercise
that's gonna be explosive, straight bar dips.
♪ Heria Music ♪
- So there you go, the more you train explosive,
the stronger you get and the easier this becomes.
Just keep in mind you wanna have your body weight
on the front side of the bar
to make sure that you stay on top of the bar.
If you're leaning back, you're gonna fall down.
And a beginner version of this of course
would be practice your straight bar dips.
Perfect form, keep your body straight,
all the way down, all the way up.
(electronic hip hop music)
Increase your repetitions, increase the volume,
how much you do, and eventually,
it'll be feeling super light, super easy.
You'll be able to throw some power in there
and start exploding off the bar.
But that's my top five best exercises for the dip bar.
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