Dips

Purpose

Dips are an excellent upper body pushing exercise that primarily targets the chest, triceps, and shoulders while engaging the core for stability.

Primary muscles worked: chest, triceps, shoulders

Equipment needed: parallel bars, dip station, bench

Difficulty level: intermediate

Step-by-Step Technique

1. 1. Support yourself on parallel bars with arms straight
2. 2. Lean forward slightly to emphasize chest (or stay upright for triceps)
3. 3. Lower body by bending elbows to 90 degrees
4. 4. Keep elbows close to body, not flaring out
5. 5. Descend until upper arms are parallel to floor
6. 6. Push back up to straight arms
7. 7. Maintain control throughout movement

Common Mistakes to Avoid

• • Flaring elbows out to sides
• • Going too deep (shoulder strain)
• • Not controlling descent
• • Shrugging shoulders up toward ears
• • Using legs to kick or bounce

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Bench dips (feet on ground)
2. 2. Bench dips (feet elevated)
3. 3. Assisted dips (band or machine)
4. 4. Standard parallel bar dips
5. 5. Weighted dips (belt or vest)
6. 6. Ring dips
7. 7. Korean dips

Exercise Demonstration