{"id":100593,"date":"2025-02-09T13:29:53","date_gmt":"2025-02-09T14:29:53","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=100593"},"modified":"2025-02-17T20:00:36","modified_gmt":"2025-02-17T20:00:36","slug":"how-to-do-a-proper-dip-get-strong-with-the-dip-exercise","status":"publish","type":"post","link":"http:\/\/bestratefinders.com\/blog\/everything-else\/how-to-do-a-proper-dip-get-strong-with-the-dip-exercise\/","title":{"rendered":"How to Do a Proper Dip: Get Strong With the Dip Exercise"},"content":{"rendered":"<p><img loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-large wp-image-3578034\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/Staci-doing-parallel-bar-dip-exercise-713x400-1.png\" alt=\"The parallel bar dip exercise is one of the best exercises for building upper body strength!\" width=\"713\" height=\"400\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/Staci-doing-parallel-bar-dip-exercise-713x400-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/Staci-doing-parallel-bar-dip-exercise-300x168-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/Staci-doing-parallel-bar-dip-exercise-768x430-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/Staci-doing-parallel-bar-dip-exercise-600x336-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/Staci-doing-parallel-bar-dip-exercise.png 960w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Today you learn one of the most underrated exercises of all time: <\/b><b>the dip<\/b><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s something we remind our coaching clients not to overlook, and I\u2019m excited to share the exercise with you today.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tA Nerd Fitness Coach can guide your strength training and teach you dips!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover so you can learn the bodyweight dip:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#what_is_dip\"><span style=\"font-weight: 400;\">What is the dip exercise? What muscles does the dip train?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how_to_do_dip\"><span style=\"font-weight: 400;\">How to do a dip (Video tutorial)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#dip_progression_plan\"><span style=\"font-weight: 400;\">What if I can\u2019t perform a dip? (Progression plan)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#tips_to_dip\"><span style=\"font-weight: 400;\">Tips and tricks for performing the dip exercise.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#advanced_dip\"><span style=\"font-weight: 400;\">Variations on the dip (Advanced dip moves)\u00a0<\/span><\/a><\/li>\n<li><a href=\"#home_dips\">How to do bodyweight dips at home.<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#getting_started_with_dips\"><span style=\"font-weight: 400;\">When should you do dips in your workout? (Getting started)\u00a0<\/span><\/a><\/li>\n<\/ul>\n<p><b>A quick note: <\/b><span style=\"font-weight: 400;\">we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, <\/span><span style=\"text-decoration: underline;\"><strong><i>Strength Training 101: Everything You Need to Know<\/i><\/strong><\/span><span style=\"font-weight: 400;\">, when you sign up in the box below!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><script async data-uid=\"9bed7a1658\" src=\"https:\/\/nerdfitness.kit.com\/9bed7a1658\/index.js\" data-jetpack-boost=\"ignore\" data-no-defer=\"1\" nowprocket><\/script><\/span><\/p>\n<p><span id=\"more-3026\"><\/span><\/p>\n<h2><a name=\"what_is_dip\"><\/a><strong>What Is the Dip Exercise? What Muscles Does the Dip Train?<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3584336 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-bass-guitar-dip-713x482-1.jpg\" alt=\"\" width=\"713\" height=\"482\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-bass-guitar-dip-713x482-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-bass-guitar-dip-300x203-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-bass-guitar-dip-768x519-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-bass-guitar-dip-600x406-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-bass-guitar-dip.jpg 1000w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>The dip is a compound, bodyweight exercise.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You grab two parallel bars, hoist yourself up, and then lower your entire body by bending your elbows.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3594828 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" alt=\"Bodyweight dips are a great exercise to include in an strength training practice.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When you hear \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\">compound exercise<\/a>,\u201d it\u2019s referring to multi-joint movements that work several muscles or muscle groups at the same time.\u00a0<\/span><\/p>\n<p><b>The dip exercise trains your:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tricep<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">You may be thinking, \u201cabs?\u201d<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Yep! You need to stabilize your body as you raise and lower yourself.<\/span><\/p>\n<p><b>Which is one of the reasons bodyweight dips are so great!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Some would even argue that dips are the best chest exercise out there, even better than the <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">bench press<\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3478456 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/Owl.gif\" alt=\"\" width=\"320\" height=\"220\" \/><\/p>\n<p><b>There\u2019s some logic to it.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you think about it, the bench itself offers a lot of support during the bench press. So do your legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With the dip exercise, your upper body is supporting your entire body. Thus a fuller workout.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of isolating your chest for 5 exercises, your shoulders for 5 exercises, and triceps for 5 exercises, just do dips!<\/span><\/p>\n<h2><a name=\"how_to_do_dip\"><\/a><strong>How to Do a Proper Dip Exercise<\/strong><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Dips\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ltWzaptWcbc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>First of all, make sure you can do a dip.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t hop up there and then lower yourself unless you\u2019re fairly confident you can get through at least one of these things. We can\u2019t have you tearing any muscles or falling on somebody, because that would suck.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Head to our <a href=\"#dip_progression_plan\">progression plan if you can\u2019t do a full dip<\/a> yet.\u00a0<\/span><\/i><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here&#8217;s how to do a proper dip exercise<\/span>:<\/strong><\/p>\n<ol>\n<li><strong>Grab the parallel bars (or rings), and hoist yourself up. <\/strong> At this point look straight ahead, and contract your stomach muscles (just like when you do <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">squats<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts<\/a>). If you&#8217;re keeping your abs tight for all of these exercises, you&#8217;ll never have to do a crunch again and you&#8217;ll still have washboard abs.<\/li>\n<li><strong>Bend your knees if you like <\/strong>(so your feet are behind you), for stability purposes, but keep your head up and look straight ahead.<\/li>\n<li><strong>Keeping your elbows at your side, lower yourself until your triceps are parallel to the floor. <\/strong> A lot of folks will recommend you go past parallel, but I think this puts too much strain on your shoulders at a weird angle and can cause injury\/discomfort. I only go down to parallel and haven&#8217;t had any issues, so I&#8217;d recommend the same.<\/li>\n<li><strong>Once you hit parallel, explode back up until JUST before you&#8217;re able to lock your elbows.<\/strong> By not locking your elbows, you keep the tension in your muscles and don&#8217;t jack up your joints. w00t.<\/li>\n<li><strong>Now do another one. <\/strong>And then another!<\/li>\n<\/ol>\n<p>Those are dips.<\/p>\n<p>Keep your <span style=\"text-decoration: underline;\">elbows as tight as possible<\/span>, <span style=\"text-decoration: underline;\">engage your abs<\/span>, and hold your <span style=\"text-decoration: underline;\">body in balance<\/span> as you go up and down.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3840920\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/steve-ring-dips.gif\" alt=\"A gif of Steve doing bodyweight ring dips\" width=\"460\" height=\"251\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Are you doing it right?<\/span><\/i><\/p>\n<p><b>Check your form by recording a video of yourself and matching it against the videos and gifs here.<\/b><span style=\"font-weight: 400;\"> If it looks close then you\u2019re doing great!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want to have an expert review your form? Our coaches can do just that in our spiffy app!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave a Nerd Fitness Coach review your form so you can improve your lifting technique!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"dip_progression_plan\"><\/a><strong>What If I Can\u2019t Perform a Dip? (Progression Plan)<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-3656101\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-map-713x428-1.jpg\" alt=\"Have no fear, with a proper plan we&#039;ll have you doing dips in no time.\" width=\"713\" height=\"428\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-map-713x428-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-map-300x180-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-map-768x461-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-map-600x360-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-map.jpg 2040w\" sizes=\"auto, (max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>If you don\u2019t quite have the strength to do a full bodyweight dip, follow our progression plan below.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll be doing the complete dip movement before you know it!<\/span><\/p>\n<h3><b>Level 1 Dip Progression: <span style=\"text-decoration: underline;\">Knee Push-Ups<\/span><\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3583789 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re just starting to develop your push muscles, our first stop will be knee push-ups. We\u2019ll build your strength up so you can start doing&#8230;<\/span><\/p>\n<h3><b>Level 2 Dip Progression: <span style=\"text-decoration: underline;\">Push-Ups<\/span><\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3583748 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Can you do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up with proper form<\/a> yet? If not, that\u2019s our stop.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Push-ups will help you develop chest muscles for doing proper dips. Only after you can do 20 proper push-ups should you consider trying to do a dip.<\/span><\/p>\n<h3><b>Level 3 Dip Progression: <span style=\"text-decoration: underline;\">Assisted Dips<\/span><\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3594813 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/assisted-dips.gif\" alt=\"A resistance band is a great way to get started with this bodyweight exercise.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s now time to do some dips! With a little bit of assistance\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll use a <a href=\"https:\/\/www.amazon.com\/AmazonBasics-Resistance-Pull-Band-30-60\/dp\/B01FN7XBVO\/ref=as_li_ss_tl?keywords=pull+up+band&amp;pd_rd_i=B01FN7XBVO&amp;pd_rd_r=79fb2b51-e517-41a0-972f-76032efe3347&amp;pd_rd_w=l3iXa&amp;pd_rd_wg=Y64jq&amp;pf_rd_p=be5d8dec-444e-4770-91df-1e16a8c46da8&amp;pf_rd_r=R405TBXSG7NGS76TQ5R7&amp;qid=1562757035&amp;s=gateway&amp;linkCode=sl1&amp;tag=nerdfitn-20&amp;linkId=4b1fd6ac02564c37835aacc7b7dc6dd3&amp;language=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">resistance band<\/a> to help support your weight while you grow stronger. You can progress with weaker and weaker resistance bands until you feel comfortable trying a proper bodyweight dip.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">How about using an <a href=\"https:\/\/www.amazon.com\/Body-Solid-Weight-Assisted-Chin-Machine\/dp\/B00HAVIE0A\" target=\"_blank\" rel=\"noopener noreferrer\">assisted dip machine<\/a>?<\/span><\/i><\/p>\n<p><strong>That&#8217;s a great option as well, though it may be harder to find one in your area unless you belong to a gym.<\/strong><\/p>\n<p>A dip machine provides a consistent amount of assistance throughout the range of motion. While a resistance band gives you the MOST help at the bottom of the range of motion, and the least at the top. Depending on your goals, a dip machine can actually be BETTER at helping you slowly build strength across the full range of motion!<\/p>\n<p>Ultimately, we want you to use whatever you have available to perform the movement. Whether that&#8217;s a machine, a resistance band, or using your feet to help push off the ground, dips are a great way to build upper body strength!<\/p>\n<p><em>You can check out some brands to buy, and how to train with them, in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-resistance-band-workout-how-to-train-with-exercise-bands\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Resistance Bands<\/a>.<\/em><\/p>\n<p><span style=\"font-weight: 400;\">ALSO, if you find yourself getting stuck on \u201cassisted dips,\u201d you\u2019re not alone.<\/span><\/p>\n<p><b>We work hand-in-hand with people like you to master bodyweight training in our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><b>Online Coaching Program<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> If you don\u2019t know how to add dips into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNo guesswork. No confusion. Just a workout program that\u2019s customized for you.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><strong><a name=\"tips_to_dip\"><\/a>Tips and Tricks for Performing the Dip Exercise<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3656591\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/man-doing-dip.jpg\" alt=\"In this section, we&#039;ll make sure you don&#039;t make any newbie mistakes when doing dips.\" width=\"820\" height=\"344\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/man-doing-dip.jpg 1075w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/man-doing-dip-300x126-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/man-doing-dip-768x322-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/man-doing-dip-713x299-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/man-doing-dip-600x252-1.jpg 600w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/p>\n<p><strong>Here are some extra tips on getting better at dips:<\/strong><\/p>\n<p><strong>#1) Get your setup correct at the start.<\/strong><\/p>\n<p>When people experience pain with their dips, it&#8217;s probably one of two things:<\/p>\n<ul>\n<li>When your arms go too far back, they can close off the shoulder and start to cause pain.<\/li>\n<li>If you allow your shoulders to round forward during the movement, it can again close off the area and create discomfort.<\/li>\n<\/ul>\n<p><strong>#2) Don&#8217;t swing <\/strong>&#8211; this goes for practically every exercise. If you start swinging your body as you go up and down, you take the emphasis off the muscles you&#8217;re actually trying to work.<\/p>\n<p>Save swinging for the playground:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3656611 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/dog-swingset.gif\" alt=\"This dog keeps his swinging to the playground.\" width=\"270\" height=\"260\" \/><\/p>\n<p><strong>#3) Don&#8217;t flare out your elbows if you can avoid it <\/strong>&#8211; the more &#8220;out&#8221; your elbows are, the more emphasis on your chest. Elbows tight = emphasis on shoulders and triceps.<\/p>\n<p><b>#4) Don\u2019t do half reps <\/b><span style=\"font-weight: 400;\">\u2013 again, this could be another <\/span><span style=\"font-weight: 400;\">universal<\/span><span style=\"font-weight: 400;\"> rule. Challenge your muscles by bringing your <\/span><span style=\"font-weight: 400;\">triceps<\/span> <span style=\"font-weight: 400;\">parallel<\/span><span style=\"font-weight: 400;\"> to the ground, then make sure you extend arms to <\/span><i><span style=\"font-weight: 400;\">almost <\/span><\/i><span style=\"font-weight: 400;\">\u201celbows locked\u201d at the top:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3656626 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/steve-dip.gif\" alt=\"You can see here that Steve is doing a complete rep when doing his dip.\" width=\"500\" height=\"281\" \/><\/p>\n<p><b>#5) Don\u2019t go too fast <\/b><span style=\"font-weight: 400;\">\u00a0\u2013 you want to be slow and in control during your dip. When you go too quickly, proper form is often sacrificed. Make sure you train safely by going slowly&#8230;this isn\u2019t a race!<\/span><\/p>\n<h2><a name=\"advanced_dip\"><\/a><strong>Variations on the Dip (Advanced Dip Moves)<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3656968 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-dip.jpg\" alt=\"We&#039;ll show you some advanced dip variations in this section, so you can rock dips like this blue dude.\" width=\"628\" height=\"406\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-dip.jpg 628w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-dip-300x194-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/lego-dip-600x388-1.jpg 600w\" sizes=\"auto, (max-width: 628px) 100vw, 628px\" \/><\/p>\n<p><strong>Once you can do 3 sets of 15 dips no problem, you have a few options to ramp up the difficulty:<\/strong><\/p>\n<p><strong>#1) Add weight to your bodyweight dips by:<\/strong><\/p>\n<ul>\n<li>Picking up a dumbbell between your feet (challenging)<\/li>\n<li>Wearing a weighted backpack (awkward)<\/li>\n<li>Wearing <a href=\"https:\/\/www.amazon.com\/Harbinger-Polypropylene-30-Inch-Steel-Chain\/dp\/B001P0S3XU\/ref=as_li_ss_tl?keywords=weight+belt&amp;pd_rd_i=B001P0S3XU&amp;pd_rd_r=07572056-3ab4-497a-95f5-8371918b7650&amp;pd_rd_w=W7ZM6&amp;pd_rd_wg=Pq9HR&amp;pf_rd_p=91b604bb-c371-4573-970f-bed68a552852&amp;pf_rd_r=6BC05DHB3KDCT1M0GJHC&amp;qid=1560463573&amp;s=gateway&amp;linkCode=sl1&amp;tag=nerdfitn-20&amp;linkId=c7668854eb301fb3a516ea1a2cb26b9d&amp;language=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">a belt with weights<\/a> hanging off it (what I do)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3657490\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/weighted-dip-gif.gif\" alt=\"My favorite method for doing weighted dips includes a special belt (shown here).\" width=\"460\" height=\"259\" \/><\/p>\n<p><b>#2) Go Slower<\/b>: keep your abs tight, and lower yourself ridiculously slow.<\/p>\n<p>Your body will have to recruit every muscle in your chest, shoulders, and triceps (including all stabilizer muscles) to keep your body under control.<\/p>\n<p><b>#3) Try Ring Dips:<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3634629 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/ring-dip.gif\" alt=\"The ring dip is a great way to build back and shoulder muscle.\" width=\"460\" height=\"259\" \/><\/p>\n<p><b>Lower yourself down until your chest touches the rings (yes, that low!), and then push up until you are in a straight arm support position.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve never played with gymnastic rings before, the instability of the rings will provide a greater challenge than your standard dip <\/span><span style=\"font-weight: 400;\">station<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also lower the height of your rings to utilize some <\/span><span style=\"font-weight: 400;\">support<\/span><span style=\"font-weight: 400;\"> from your feet:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3634630\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/assissted-ring-dip.gif\" alt=\"The floor can help a lot when doing ring dips!\" width=\"460\" height=\"259\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Raise the rings higher and <\/span><span style=\"font-weight: 400;\">higher<\/span><span style=\"font-weight: 400;\"> as you grow stronger and stronger.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Make sure you check out our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Training with Gymnastic Rings<\/a>\u201d if you\u2019d like to learn more.\u00a0<\/span><\/i><\/p>\n<h2><a name=\"home_dips\"><\/a>How to Do Dips at Home<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3627223\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1.jpg\" alt=\"It&#039;s time to learn what triggers your habits\" width=\"724\" height=\"353\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1.jpg 2037w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-300x146-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-768x374-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-713x348-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-tv-1-600x292-1.jpg 600w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p><strong>If you&#8217;re training at <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-home-gym-the-ultimate-guide-for-garage-gym-ideas\/\" target=\"_blank\" rel=\"noopener noreferrer\">your home gym<\/a>, you can absolutely do bodyweight dips.<\/strong><\/p>\n<p>Here are two variations to try:<\/p>\n<p><strong>#1) Bodyweight Dips Between Two Chairs or Bar Stools:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Chair Dips\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/wjsbLgE3dvI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/p>\n<p>This is all going to be about the chairs or barstools you can find.<\/p>\n<p>The important thing here is the stability of your furniture &#8211; don&#8217;t pick anything that&#8217;s wobbly. However, if you have a couple tall and sturdy chairs or bar stools, you can set them up on either side of you to perform your bodyweight dips.<\/p>\n<p>If they&#8217;re too high for you and you can&#8217;t quite get your feet on the ground for assisted dips, no problem. Just stand on a few books or a short stool to help you gain support.<\/p>\n<p><strong>#2) Bodyweight Dips Off a Countertop:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Countertop Dips\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/9u-hqQ15oSU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/p>\n<p>Another great option is to perform dips on the corner of two sturdy countertops. As long as you can place your hands to the side so they can face forward, and you have plenty of room to maneuver between them, then you&#8217;re solid.<\/p>\n<p><strong>One thing you should be careful with is bench dips, which could be done off of a couch:<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3840909\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/bench-dip.gif\" alt=\"A gif of a woman doing a bench dip\" width=\"417\" height=\"263\" \/><\/p>\n<p><span style=\"text-decoration: underline;\">The trouble with this comes from your arms being behind you<\/span>.<\/p>\n<p>As we covered in the &#8220;How to Do Pain-Free Dips&#8221; <a href=\"#tips_to_dip\">video above<\/a>, this position is a common problem area for causing pain in bodyweight dips. If it hurts when trying the bench dip, stick to the other two home variations above.<\/p>\n<h2><a name=\"getting_started_with_dips\"><\/a><strong>When Should You Do Dips in Your Workout? (Getting Started)<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3656969\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/diver-sunset.jpg\" alt=\"This man clearly knows to &quot;dip&quot; when the occasion arrives.\" width=\"800\" height=\"434\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/diver-sunset.jpg 2031w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/diver-sunset-300x163-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/diver-sunset-768x416-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/diver-sunset-713x387-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/diver-sunset-600x325-1.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>Now that you know <\/b><b><i>how <\/i><\/b><b>to do dips, let\u2019s discuss <\/b><b><i>when <\/i><\/b><b>to do them.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Unless you\u2019ve been strength training for years and know what you\u2019re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So let\u2019s<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\"> build a full-body workout<\/a> right now!\u00a0<\/span><\/p>\n<p><b>You want a workout routine that has at least one exercise for:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quads (front of your legs).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Butt and hamstrings (back of your legs).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chest, shoulders, and triceps: (\u201cpush\u201d muscles).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Back, biceps, and grip ( \u201cpull\u201d muscles).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Core (abdominals and lower back).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Dips would make a great addition to your &#8220;push&#8221; muscles (chest, shoulders, triceps).<\/span><\/p>\n<p><b>So a sample workout routine that includes dips could look like:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell squats<\/a>: 5 sets of 5 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Deadlifts<\/a>: 3 sets of 3 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips: 3 sets of 15 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-ups (or chin-ups)<\/a>: 3 sets of 8 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">Planks<\/a>: 3 sets, 1 minute hold each.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">That\u2019s all!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do your full-body workout and then go play some Nintendo.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3656984 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2025\/02\/mario-nintendo.gif\" alt=\"Mario earned his video game time, because he did his dips earlier. \" width=\"400\" height=\"300\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Need some help getting started?\u00a0<\/span><\/i><\/p>\n<p><b>I have three great options to help you with your dip and strength training journey:<\/b><\/p>\n<p><b>#1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>:<\/b><\/p>\n<p style=\"text-align: center;\"><b>\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/b><\/p>\n<p><b>2) If you want an exact blueprint for crushing dips, check out NF Journey. <\/b><span style=\"font-weight: 400;\">Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/span><\/p>\n<p><b>Try your free trial right here:<\/b><\/p>\n<p><b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img decoding=\"async\" class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img decoding=\"async\" class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>\t\t<\/b><\/p>\n<p><b>3) Join the Rebellion! <\/b><span style=\"font-weight: 400;\">We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our guide, <\/span><span style=\"text-decoration: underline;\"><strong><i>Strength Training 101: Everything You Need to Know<\/i><\/strong><\/span><span style=\"font-weight: 400;\">. It\u2019ll help you start incorporating dips into your training:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><script async data-uid=\"9bed7a1658\" src=\"https:\/\/nerdfitness.kit.com\/9bed7a1658\/index.js\" data-jetpack-boost=\"ignore\" data-no-defer=\"1\" nowprocket><\/script><\/span><\/p>\n<p><span style=\"font-weight: 400;\">That should get you going on mastering the bodyweight dip.<\/span><\/p>\n<p><strong>Alright, now I want to hear from you:<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you head to the gym to crush dips?\u00a0<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Are you currently progressing through assisted dips?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Any tips or tricks we missed?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Let us know in the comments!<\/span><\/p>\n<p><b>For the Rebellion,<\/b><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS:\u00a0 <\/b><span style=\"font-weight: 400;\">Want to learn more? Read the rest of our Strength Training 101 series:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Beginner Strength Workouts<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">6 Gym Workouts for Beginners<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How to Find a Good Personal Trainer<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Inverted Rows<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: How to Squat<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: The Press<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: The Deadlift<\/span><\/a><\/li>\n<\/ul>\n<p>###<\/p>\n<p><span style=\"font-weight: 400;\">Photo source: <a href=\"https:\/\/www.flickr.com\/photos\/28132554@N00\/12203916394\" target=\"_blank\" rel=\"noopener noreferrer\">Fitness time<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/15083721153\" target=\"_blank\" rel=\"noopener noreferrer\">Lost<\/a>, <a href=\"https:\/\/www.amazon.com\/Body-Solid-Weight-Assisted-Chin-Machine\/dp\/B00HAVIE0A\" target=\"_blank\" rel=\"noopener noreferrer\">Assisted Dip Machine<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/stephendann\/14229670559\" target=\"_blank\" rel=\"noopener noreferrer\">Blue benny<\/a>, <a href=\"https:\/\/www.aetc.af.mil\/News\/Photos\/igphoto\/2002102730\/\" target=\"_blank\" rel=\"noopener noreferrer\">Maltz Challenge<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/virtualwayfarer\/31542280893\" target=\"_blank\" rel=\"noopener noreferrer\">The Harbor Divers of Stone Town<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/126661502@N05\/24312080551\" target=\"_blank\" rel=\"noopener noreferrer\">Visiting Friends<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">GIF source: <a href=\"https:\/\/gfycat.com\/pastpartialechidna\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted dips<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/exercise-fitness-workout-RuwJszfPz1PK8\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight Dip<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/arms-eiWRVNBggNJNS\" target=\"_blank\" rel=\"noopener noreferrer\">Bench Dips<\/a>. <\/span><\/p>\n<p>&nbsp;<\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\">How to Do a Proper Dip: Get Strong With the Dip Exercise<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today you learn one of the most underrated exercises of all time: the dip. It\u2019s something we remind our coaching clients not to overlook, and I\u2019m excited to share the exercise with you today. Here\u2019s what we\u2019ll cover so you can learn the bodyweight dip: What is the dip exercise? What muscles does the dip&#8230;<br \/>\nThe post How to Do a Proper Dip: Get Strong With the Dip Exercise first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":100595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/100593"}],"collection":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=100593"}],"version-history":[{"count":3,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/100593\/revisions"}],"predecessor-version":[{"id":100632,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/100593\/revisions\/100632"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/100595"}],"wp:attachment":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=100593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=100593"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=100593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}