Dips
Auto DetectedBodyweight vertical push on parallel bars targeting triceps and chest to build upper body strength; lean angle shifts bias between chest and triceps.
About Exercise
Equipment
Dip Bars
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Lats, Traps
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Chest
9/10Lower Chest
Shoulders
7/10Anterior Delts
Lats
3/10Traps
3/10Upper Traps
Abs
2/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Mount the parallel bars with arms fully extended and locked out, torso suspended, and legs crossed or straight beneath you.
- Retract shoulder blades and brace core to stabilize torso.
- Lower body by bending elbows until shoulders dip below elbow level.
- Keep elbows tucked relatively close to the body, not flaring excessively.
- Lean forward slightly to engage chest or stay upright for triceps.
- Press through palms to extend arms back to the starting position.
Coaching Tips
Form Cues
- Shoulders down and back
- Elbows in
- Chest up
- Control the descent
Breathing
Inhale deeply while lowering the body; exhale forcefully while pressing up.
Tempo
3-1-1
Range of Motion
Lower until shoulders are slightly below elbows; extend arms fully at the top without hyperextending.
Safety
Safety Notes
- Stop if sharp pain occurs in the shoulder joint
- Ensure bars are stable before mounting
- Avoid excessive depth if shoulder mobility is limited
Spotting
Spotter should support the feet or ankles; do not push the lifter from the elbows.
Common Mistakes
- Shrugging shoulders near ears
- Flaring elbows too wide
- Using momentum or swinging legs
- Partial range of motion
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Elbow tendonitis
Flexibility Needed
- Full shoulder flexion
- Adequate wrist extension
Build Up First
- Mastery of push-ups
- Basic upper body strength
Also known as
Chest Dips, Tricep Dips, Bodyweight Dips, Parallel Bar Dips
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