Dips

Side-by-side illustration of a man performing a dip exercise with a dip station, showing the starting position on the left and the finishing position on the right, highlighting the pectoral, triceps, and shoulder muscles.

Exercise Description

Dips are a compound bodyweight exercise that develops upper-body strength and muscle mass by targeting the chest, triceps, and shoulders. Performed on parallel bars or a dip station, dips are highly effective for building pressing strength and can be progressed by adding external resistance or regressed with assistance bands or machines.

Primary Muscles Worked

  • Triceps Brachii

  • Pectoralis Major (Chest)

Secondary Muscles Worked

  • Anterior Deltoids (Front Shoulders)

  • Serratus Anterior

  • Upper Trapezius

  • Rhomboids

  • Core Muscles (Stabilization)

  • Forearm Muscles (Grip Support)

How to Perform Correctly

Setup

  1. Grasp the parallel bars with a firm grip.

  2. Press yourself up until your arms are fully extended.

  3. Keep your shoulders down and away from your ears.

  4. Cross your ankles or keep your legs slightly bent behind you.

  5. Engage your core and maintain a stable body position.

Movement

  1. Lower your body by bending your elbows in a controlled manner.

  2. Slightly lean forward if you want greater chest involvement.

  3. Continue lowering until your upper arms are approximately parallel to the floor or as far as your shoulder mobility comfortably allows.

  4. Pause briefly at the bottom position.

  5. Press through your palms and extend your elbows to return to the starting position.

  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Descending Too Deep

  • Excessive depth can place unnecessary stress on the shoulder joints and connective tissues.

Shrugging the Shoulders

  • Allowing the shoulders to rise toward the ears reduces stability and increases shoulder strain.

Swinging the Body

  • Excessive momentum decreases muscle activation and control.

Flaring the Elbows Excessively

  • Wide elbow positioning can increase shoulder stress.

Incomplete Range of Motion

  • Partial repetitions may limit strength and muscle development.

Leaning Too Far Forward

  • Excessive forward lean can overload the shoulders and compromise control.

Locking Out Aggressively

  • Forcefully snapping the elbows into lockout may increase joint stress.

Chest Exercises