Dips

Dips

Dips are a bodyweight compound exercise for the triceps, lower chest and deltoids.

Muscles Involved

• Triceps : emphasized when torso is upright
• Lower pectorals : emphasized when torso is leaned forward
• Anterior deltoid : stabilizes the shoulder

Step-by-Step Instructions

Step 1 — Position

Arms straight on parallel bars, body upright or slightly leaned.

Step 2 — Descent

Bend elbows to at least 90°. Upright = triceps, leaned = chest.

Step 3 — Push

Rise by pushing, contract triceps at top.

Sets and Reps

4 sets of 8-12 reps. Weighted if too easy.

Common Mistakes

• Descending too deep : do not go beyond what your shoulders allow
• Shoulders rising : keep them low
• Aggressive elbow lockout : keep micro-bend at top

Safety Tips

If shoulder pain, limit the descent depth or avoid the exercise. Dips are stressful for the shoulder joint.

Variations

• Assisted dips (machine or band) : for beginners
• Weighted dips (belt) : advanced progression
• Bench dips : feet on floor, hands on bench

Who Is This Exercise For?

Intermediate to advanced. Beginners can start with bench dips or assisted dips.