Dip

Equipment

Also known as

How to do it

Grip a pair of parallel bars with your palms facing in. Jump or step up until your arms are straight and you are supported above the bars, with your shoulders pulled down away from your ears.

1. 1.Cross your ankles or keep your legs straight below you, and tighten your stomach.
2. 2.Bend your elbows to lower your body, letting your torso lean slightly forward.
3. 3.Lower until your upper arms are about parallel to the floor, or as low as you can go without your shoulders rolling forward.
4. 4.Press through your palms to straighten your arms and return to the top.
5. 5.Finish each rep with your shoulders down, not shrugged.

Common mistakes

• Dropping quickly into the bottom and bouncing out of it.
• Letting your shoulders roll forward and up at the bottom.
• Flaring your elbows out wide to the sides.
• Stopping each rep far above the depth you can control.

Variations

Chest dip and triceps dip

Leaning your torso further forward puts more of the work on the chest. Staying more upright puts more on the triceps.

Negative dip

Step up to the top position and lower yourself slowly over three to five seconds. It builds strength toward full reps.

Alternatives

• Assisted Dip Machine: The same movement with a counterweight that takes part of your body weight.
• Weighted Dip: Adds load with a belt once bodyweight dips feel easy.
• Triceps Dip: A bench version with your feet on the floor, which is easier to start with.
• Close Grip Bench Press: A barbell press that trains the same chest and triceps muscles.

Related exercises

Hand Release Push-upChestLoop Band Push-up on KneesChestPush-upChestWall Push-upChestBarbell Bench PressChestCable CrossoverChest