Dips
Dips are a highly effective compound bodyweight exercise performed on parallel bars that primarily target the chest and triceps. They are excellent for developing upper-body pressing strength, shoulder stability, and muscular hypertrophy.
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- Grip the parallel bars firmly and push yourself up to the starting position with your arms fully extended and wrists stacked directly under your shoulders.
- Keep your head in a neutral position, pull your shoulders down and back away from your ears, and cross your ankles behind you with your knees slightly bent.
- Inhale as you slowly lower your body by bending your elbows, leaning your torso forward at roughly a 30-degree angle to engage the chest.
- Continue descending until your shoulders are slightly below your elbows, or your elbows reach a 90-degree angle.
- Exhale and press through your palms to extend your arms, driving your body back up to the starting position without locking out your elbows aggressively.
Muscles worked
Form tips
- Keep your elbows tucked relatively close to your sides rather than flaring them outward to protect your shoulder joints.
- Control the descent for a full two to three seconds to maximize muscle tension and prevent injury.
- To emphasize the chest, lean your torso forward; to isolate the triceps, keep your torso as upright as possible.
Common mistakes
- Flaring the elbows outward, which places excessive and unsafe shearing force on the shoulder joints and rotator cuffs.
- Using momentum or bouncing at the bottom of the movement instead of utilizing a controlled, full range of motion.
- Shrugging the shoulders upward toward the ears, which deactivates the lower trapezius and destabilizes the shoulder girdle.
FAQ
How many reps and sets of dips should I do?
For building strength and muscle, aim for 3 to 4 sets of 8 to 12 controlled repetitions. If bodyweight is too challenging, use an assisted machine or resistance band; if it is too easy, add weight using a dip belt.
What is the difference between chest dips and tricep dips?
Chest dips require you to lean your torso forward at a 30-degree angle with slightly wider elbows, whereas tricep dips require you to keep your torso upright and your elbows tucked tight to your body.
How do I prevent shoulder pain when performing dips?
Ensure you keep your shoulders packed down and back throughout the movement, avoid dipping too deep (past a 90-degree elbow bend) if you lack shoulder mobility, and never let your elbows flare outward.
