Dips
A full-bodyweight press for your lower chest, triceps and shoulders. One of the best bodyweight upper-body exercises.
Also known as: parallel bar dips, chest dips
- Level
- Intermediate
- Equipment
- Dip Station
- Type
- Compound
How to do it
- Support yourself on the bars with straight arms and your shoulders down.
- Lean your torso slightly forward and bend or cross your legs.
- Lower by bending your elbows until your shoulders are level with or slightly below your elbows.
- Press back up to straight arms without snapping your elbows.
Form cues
- More forward lean means more chest; an upright torso means more triceps.
- Keep your shoulders away from your ears the whole way.
- Only go as deep as your shoulders are comfortable.
Common mistakes
- Sinking too deep with your shoulders rolling forward: the most common cause of pain. Control the depth.
- Shrugging at the top: you lose stability. Push the bars down.
- Kicking your legs to get up: momentum replaces muscle.
Sets and reps
3-4 sets of 6-12 reps with 2 minutes of rest. If you can do more than 15, add weight with a dip belt.
Variations
Same movement, different equipment. Pick based on what you have and what you want from dips.
Assisted dips
The machine offsets part of your weight while you learn.
How to do it
- Step onto the assisted dip machine with knees on the pad.
- Grip the parallel bars and support your weight with straight arms.
- Lower your body by bending your elbows until shoulders are below elbows.
- Press back up to the start position.
- Primary
- Chest, Triceps
- Secondary
- Front Delts, Rhomboids
Ring dips
The rings move: much harder and more demanding on the shoulders.
How to do it
- Support yourself on the rings with arms locked out.
- Lower your body by bending the elbows until upper arms are parallel to the ground.
- Press back up to the starting position.
- Primary
- Chest, Triceps
- Secondary
- Front Delts
Straight bar dips
Dips on a single bar, key for learning the muscle-up.
How to do it
- Grip a straight overhead bar with both hands, hanging with arms extended and feet off the floor.
- Keeping your body straight, press down through the bar to raise your shoulders and chest.
- Pause briefly at the top of the movement.
- Lower back down under control to the hanging position.
- Primary
- Chest
- Secondary
- Triceps
Weighted dips
With a belt and plates to keep building strength.
How to do it
- Attach a plate to a dip belt around your waist so the weight hangs between your legs.
- Grip the parallel dip bars and press yourself up to the top position with your arms locked out and your feet off the floor.
- Lean your torso slightly forward and lower your body by bending your elbows until your shoulders are below them.
- Press back up through your palms until your arms are locked out again, keeping the hanging plate from swinging.
- Primary
- Chest, Triceps
- Secondary
- Front Delts
FAQ
Do dips work chest or triceps?
Both. Leaning forward emphasises the chest; staying upright emphasises the triceps.
How low should you go?
Until your shoulders are level with or slightly below your elbows, as long as it feels comfortable.
What if I can't do a single dip?
Use the assisted machine or a band, or do slow negatives and use your legs to get back up.
What muscles do dips work?
They mainly work the chest and the triceps, with help from the front delts.
Add dips to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
