10 Best Exercises to Superset with Dips to Maximize Gains
Dips are a staple in many strength programs, offering incredible benefits for the upper body. But when you’re looking to ramp up the intensity and effectiveness of your training plan, supersetting Dips with well-planned complementary exercises can be a game changer.
I’ve been a collegiate sports performance coach for 20 years and utilizing supersets is something I’ve done my entire career. In this article, I’ll share with you the best exercises to pair with Dips, optimizing your gains and ensuring a balanced combo.
Key Takeaways
Best Superset For…
- Push/Pull Combo – Dips & Pull-Ups
- Upper/Core Combo – Dips & Plank
- Upper/Lower Combo – Dips & Goblet Squat
- Compound Set – Dips & Diamond Pushups
- Beginners – Dips & Inverted Rows
Keys to Choosing Exercises to Superset with Dips
When considering exercises to superset with Dips, here are some key factors to keep in mind:
Muscle Group Activation
For most supersets, you want to choose exercises that target opposing muscle groups (antagonistic) from those worked by Dips. For example, Dips primarily work the triceps and chest, so exercises targeting the biceps or back can be a great choice.
The exception to this is compound sets, which are supersets that target the same/similar muscle groups.
Equipment Availability
If you’re working out in a gym, ensure the exercises you choose can be performed in close proximity to the Dips station. This allows for quick transitions, making the superset more efficient.
If you’re at home, then well… make sure you have the equipment necessary to pull off your superset. (Obviously, right?)
Intensity Balance
If Dips are a high-intensity exercise for you, consider pairing them with a moderate to low-intensity exercise. This ensures you don’t burn out too quickly, maintaining exercise form and reducing injury risk.
Alignment with Goals
Your chosen exercises should align with your overall strength and conditioning objectives. Whether you’re aiming for hypertrophy, strength, endurance, or power, the superset should cater to those specific needs.
The Best Exercises to Superset with Dips
Pull-Ups
Why: Pull-Ups work the opposing muscles to Dips, targeting the back, especially the lats, and biceps. This makes it an excellent antagonistic pairing, providing a balanced upper body superset.
How To:
- Begin by grabbing the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your body upward until your chin is above the bar.
- Slowly lower yourself down to the starting position.
Inverted Rows
Why: Much like Pull-Ups, Inverted Rows target the back and biceps. However, they’re slightly less intense, making them a great choice if you’re looking for a moderate pairing with Dips.
How To:
- Set a barbell on a squat rack at waist height.
- Stand facing the bar and grab it with an overhand grip, hands shoulder-width apart.
- Walk your feet forward, so you’re hanging beneath the bar with your body in a straight line.
- Pull your chest to the bar by squeezing your shoulder blades together.
- Slowly return to the starting position.
Face Pulls
Why: Face Pulls emphasize the rear deltoids and upper traps, helping to create a balanced shoulder workout and improving posture, which complements the chest and tricep focus of Dips.
How To:
- Attach a rope handle to a cable machine set at upper chest height.
- Grab the rope with both hands, palms facing each other.
- Step back to create tension on the cable.
- Pull the rope towards your face, keeping your elbows high.
- Slowly return to the starting position.
Hammer Curls
Why: Dips heavily work the triceps, so incorporating a bicep exercise like Hammer Curls provides balance. This ensures both the pushing and pulling muscles of the arm are being trained.
How To:
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows close to your torso.
- Curl the weights up to shoulder level while keeping the palms facing each other.
- Slowly lower the weights back down to the starting position.
Plank
Why: One of my favorite ab exercises to superset with any movement, Planks offer static core engagement. This combo helps in building both core strength and stability, which are crucial for athletic performance.
Coach’s Note: Planks will also fatigue the shoulders which could potentially have a negative impact on your Dips. If you find your Dips are being too negatively impacted, trying switching to a different core exercise (like my next suggestion below)
How To:
- Begin in a push-up position but rest your weight on your forearms instead of your hands.
- Keep your body in a straight line from head to heels.
- Engage your core and hold the position for the desired length of time.
Tired of coming up with your own workouts? But don’t want to pay an arm and a leg?
I post workouts 5 days a week right here. (Did I mention they’re free?)
Sit-Ups
Why: Sit-Ups provide a dynamic core workout targeting the rectus abdominis. Supersetting them with Dips offers a balanced blend of upper body and core training.
How To:
- Lie on your back with knees bent and feet flat on the floor.
- Place your hands behind your head or crossed over your chest.
- Engage your core and lift your upper body towards your knees.
- Slowly lower back down.
Band Pull-Aparts
Why: These target the rear deltoids and rhomboids, promoting shoulder health and stability. Given that Dips can be tough on the shoulders, Band Pull-Aparts help in balancing the shoulder musculature.
How To:
- Hold a resistance band with both hands, arms extended in front of you.
- Keep arms straight and pull the band apart by moving your hands outward.
- Slowly return to the starting position.
Read More:
Goblet Squats
Why: Honestly, almost any lower body exercise could work well as a lower body complement to Dips.
Goblet Squats make sense because Dips are generally done toward the tail end of a workout and pairing them with Goblet Squats could add extra lower body volume to the end of a session.
How To:
- Hold a kettlebell or dumbbell close to your chest.
- Stand with feet shoulder-width apart.
- Lower into a squat, keeping the weight close to your chest and back straight.
- Push through your heels to return to the starting position.
Push-Up Variations
Why: Exercises like Push-Ups or even Diamond Push-Ups can amplify the tricep and chest work started by Dips, especially if hypertrophy in these areas is the goal.
How To:
- Begin in a traditional push-up position.
- For Diamond Push-Ups, bring your hands together to form a diamond shape with your thumbs and index fingers.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position.
Rear Delt Raise
Why: Rear Delt Raises isolate the rear deltoids, balancing out the anterior deltoid work from Dips. It aids in creating a balanced, well-rounded shoulder combo.
How To:
- Hold a dumbbell in each hand and stand with a slight bend in the knees.
- Hinge forward at the hips, keeping a straight back.
- With a slight bend in the elbows, raise the dumbbells out to the side.
- Slowly lower the weights back down.
Get Shredded… For Free
Get a free workout Monday through Friday, posted right here on Horton Barbell. These workouts are designed to help you get strong, in shape and look great at the beach!
Final Thoughts
Incorporating these exercises into your training plan alongside Dips not only diversifies your workouts but also ensures that you’re engaging multiple muscle groups effectively.
By understanding the ‘Why’ and ‘How’ behind each movement, you can make informed choices that align with your training goals, whether you’re aiming for strength, endurance, or hypertrophy.
Remember, the beauty of strength training lies in experimentation and consistency. So, try out these supersets, find the combinations that resonate with you, and keep pushing the boundaries.
More Links and Info
Want more superset ideas? Check out the best ways to superset some other popular exercises:
