What is Russian Dips?
Russian Dips are a medium-level parallel-bar dip variation that transitions between forearm and full-dip positions. They primarily target the chest, biceps, trapezius and latissimus, and demand shoulder stability and controlled dip strength—best for intermediate trainees.
How to Do Russian Dips
- Set up bars: Position parallel bars shoulder-width apart and ensure they're stable; grip firmly and extend arms to a locked starting position.
- Lean backward: Push your body slightly back while keeping elbows locked, lowering weight onto forearms until forearms contact the bars behind you.
- Shift forward: Shift forward by bending elbows to reach a regular dip bottom (elbows ~90°) while keeping core tight and shoulders controlled.
- Press up: Drive through your palms, extending elbows to return to the starting position while maintaining scapular control and avoiding shoulder shrugging.
- Repeat with control: Perform 6–12 controlled reps, resting between sets; stop if pain occurs and progress gradually by increasing reps or range of motion.
Muscle Groups
Biceps, Chest, Trapezius, Latissimus
Description
Frist, you’ll require a setup of parallel bars, so you have enough space to move your body back and forth.Firmly grasp the bar.
Now extend your arms to come to a starting position.
Then, push towards the back to lower yourself back and down, onto your forearms.
After that, pull yourself on frontward into the bottom position of a regular dip (elbows at 90°, forearms vertical).
In the end, push yourself up through extending your arms towards the starting position and repeat.
Movement Group
Push
Required Equipment
Parallel Bars
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Russian Dips?
Russian Dips build chest, biceps, traps and lats strength while improving shoulder stability and dip transition control. They increase upper-body pressing power and range of motion, useful for advanced calisthenics movements when performed with strict form and progressive overload.
What are common mistakes when doing Russian Dips?
Common mistakes include leaning excessively, flaring elbows, rushing the transition, letting shoulders elevate, and using poor bar setup or grip. These errors increase shoulder strain and reduce effectiveness; focus on slow, controlled reps, proper bar clearance, and a solid warm-up.
How can I progress to or regress from Russian Dips?
To progress, add slow eccentrics, weighted dips, greater range of motion, or paused reps. To regress, use band assistance, perform partial ROM dips, practice straight-bar or bench-supported dip holds, or work negatives until full transitions feel controlled and pain-free.