What is Dips?

Dips are a compound bodyweight exercise performed on parallel bars that primarily target the triceps, chest, and shoulders. They’re an easy-level push movement for beginners, requiring controlled pressing strength and shoulder stability. Perform with full arm extension at the top and a controlled descent to safe depth.

How to Do Dips

  1. Set your grip: Grip parallel bars shoulder-width apart with arms fully extended, shoulders down and scapulae slightly retracted to stabilize the upper body before starting.
  2. Brace your core: Tighten your core, glutes, and legs to keep a neutral torso; avoid excessive forward lean that increases shoulder stress during the movement.
  3. Lower with control: Bend your elbows to lower until upper arms are parallel to the floor or a comfortable depth, keeping chest up and elbows tracking back.
  4. Press to start: Push through your palms to straighten your arms without locking elbows; exhale on the ascent and maintain shoulder stability throughout.
  5. Finish safely: Carefully step or remove hands from the bars, rest between sets, and use assistance or regressions if form breaks down or pain occurs.

Muscle Groups

Triceps, Chest, Shoulders

Description

Perform Dips to target your triceps, chest, and shoulders effectively. Begin by gripping parallel bars with your arms fully extended and your body elevated above the bars. Lower your body by bending your elbows until your upper arms are parallel to the ground or at a comfortable depth. Keep your chest up and your shoulders down throughout the movement. Push through your palms to straighten your arms and return to the starting position. Dips are a compound exercise that strengthens multiple muscle groups in the upper body, making them a valuable addition to any strength training routine.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of doing dips?

Dips develop triceps, chest, and shoulder strength while improving pressing power and upper-body coordination. As a compound push exercise, they build functional strength, joint stability, and carryover to presses and everyday pushing movements.

What common mistakes should I avoid when doing dips?

Avoid flaring elbows, dipping too low past shoulder comfort, shrugging shoulders, using momentum, or collapsing the core. Prioritize controlled range of motion, scapular stability, and proper grip to reduce injury risk.

How can I progress or modify dips if they're too hard or too easy?

If too hard, use band-assisted dips, machine assistance, or perform negative-only reps. If too easy, add weight, increase reps, or try ring dips. Bench dips and push-ups are good alternatives for volume and progression.