Dip

Difficulty:
★★★

The dip is a compound upper body exercise that targets the muscles of the chest, shoulders, and triceps, while also engaging the core and stabilizing muscles.

Movement

The dip begins with the athlete suspended between parallel bars or on a dip station, with arms fully extended and body upright. The athlete lowers the body by bending the elbows until the upper arms are parallel to the ground, then presses back up to the starting position, fully extending the arms.

Purpose

The dip is used to develop upper body strength and muscle mass in the chest, shoulders, and triceps, as well as improve pressing strength and stability.

Benefits

  • Targets the muscles of the chest, shoulders, and triceps
  • Develops upper body strength and muscle mass
  • Improves pressing strength and stability

Common Usage

Dips are commonly used in bodyweight training, calisthenics, and functional fitness workouts to build strength and muscle mass in the upper body, as well as improve pressing strength and stability.

Muscle Groups Worked

Primary Muscle Groups

  • Chest
  • Shoulders
  • Triceps

Secondary Muscle Groups

  • Core
  • Stabilizing Muscles

The dip primarily targets the muscles of the chest, shoulders, and triceps, with secondary involvement of the core and stabilizing muscles for balance and stability.

How To Do A Dip

Master the dip with this step-by-step guide, focusing on proper form, range of motion, and muscle engagement.

  1. Starting Position

    Begin with hands gripping parallel bars or dip station handles, arms fully extended, and body upright. Keep the chest up and shoulders down and back to maintain good posture.

  2. Lowering Phase

    Lower the body by bending the elbows and allowing them to flare out to the sides, maintaining a straight body line and avoiding excessive forward lean.

  3. Pressing Movement

    Press the body back up to the starting position by fully extending the arms, focusing on squeezing the chest and triceps at the top of the movement.

Tips

  • Keep the elbows close to the body and avoid allowing them to flare out to the sides excessively, which can place undue stress on the shoulder joints.
  • Focus on maintaining tension in the chest and triceps throughout the entire range of motion, especially at the top of the movement.
  • Experiment with different hand placements (e.g., wider or narrower grip) to target different areas of the chest, shoulders, and triceps.

Common Mistakes

  • Allowing the shoulders to shrug or the chest to collapse during the dip, which can compromise form and reduce muscle activation. Focus on keeping the shoulders down and back and the chest lifted throughout the movement.
  • Neglecting to fully extend the arms at the top of the dip, which can limit range of motion and muscle activation. Focus on locking out the elbows and squeezing the chest and triceps at the top of each repetition.
  • Flaring the elbows out to the sides excessively during the dip, which can place undue stress on the shoulder joints and increase the risk of injury. Keep the elbows close to the body and pointed slightly back to protect the shoulders.

ScalingOptions

  • Start with assisted dips using a resistance band or spotter to provide assistance during the movement.
  • Perform bench dips or chair dips to reduce the load on the upper body and make the exercise more accessible.
  • Experiment with different depths and ranges of motion to find the most comfortable and effective variation of the dip for your body.

Safety Tips

  • Perform a thorough warm-up to prepare the muscles and joints for the demands of the dip.
  • Ensure that the parallel bars or dip station are securely mounted and can support your body weight before attempting dips.
  • Listen to your body and avoid pushing through pain or discomfort, especially in the shoulders, elbows, or wrists. Stop immediately if you experience any sharp or shooting pain.
  • Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and progression for dips.

Upper Body Strength Circuit

Build upper body strength with this circuit featuring dips.

Equipment you will need

  • Parallel Bars
  • Dip Station

Steps

  • Perform 3 sets of 8-10 reps of dips, focusing on maintaining proper form and technique throughout.
  • Superset dips with push-ups or chest presses for an added chest and triceps challenge. Aim for 3 sets of 10-12 reps of each exercise. Rest 60-90 seconds between sets.
  • Finish the circuit with a burnout set of tricep dips to failure, focusing on maintaining good form and maximizing muscle fatigue.
Bodyweight
Chest
Shoulders
Triceps
dip
bodyweightdip
bodyweight-dip
calisthenics
CrossFit