Dips
Category
compoundDifficulty
intermediate
Equipment
dip bars
Force Type
push
How to Perform the Dips
- Grip the parallel bars and jump up to a locked-out starting position with arms fully extended.
- Lean your torso slightly forward (about 15-30 degrees) to emphasise the chest, or stay more upright for triceps.
- Lower yourself by bending your elbows until your upper arms are roughly parallel to the floor (or slightly below).
- Keep your elbows tucked and angled slightly back — do not let them flare out excessively.
- Press yourself back up to the starting position by extending your elbows and squeezing your chest and triceps.
- Lock out at the top and repeat for the prescribed reps.
Common Mistakes to Avoid
Going too deep and straining the shoulders
Stop when your upper arms reach parallel unless you have the shoulder mobility for deeper dips.
Flaring elbows out wide
Keep elbows tucked at 45 degrees or less to protect the shoulder joint.
Swinging and using momentum
Cross your feet behind you and keep your core tight for a strict, controlled movement.
Muscles Worked
Benefits
- ✓Builds upper body pressing strength using bodyweight
- ✓Develops chest, shoulder, and tricep mass simultaneously
- ✓Highly scalable — bodyweight for beginners, weighted for advanced
- ✓Complements pull-ups for balanced upper body development
Pro Tips
- ●Lean forward more to emphasise the chest, stay upright to emphasise the triceps.
- ●Add weight with a dip belt once you can do 3 sets of 12 with bodyweight.
- ●If dips hurt your shoulders, try a slightly narrower grip or reduce the range of motion.
Variations
Recommended Sets & Reps
Strength
4-5 sets of 4-6 reps (weighted)
Hypertrophy
3-4 sets of 8-12 reps (bodyweight or weighted)
Endurance
2-3 sets of 15-20 reps (bodyweight)
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Training Guides
Articles featuring the dips in workout programs and training advice.
