Dip

What is a Dip?

The dip is a compound pushing exercise performed on parallel bars where you lower and raise your body by bending and extending your arms. It is one of the most effective upper-body exercises, loading the chest, triceps, and shoulders through a long range of motion.

How to Perform a Dip

1. Grip the bars with arms fully extended, shoulders down and back.
2. Lean slightly forward to target the chest (more upright targets triceps).
3. Lower your body until your upper arms are at least parallel to the floor.
4. Keep elbows at a 45° angle, not flared out.
5. Press back up to full arm extension without locking out aggressively.

Progression Path

If you can’t do a full dip yet, work through these in order:

• Bench dips - feet on floor, hands on bench behind you (3 × 15)
• Negative dips - jump to top, lower in 5 seconds (3 × 5)
• Band-assisted dips - loop band under knees (3 × 8)
• Partial dips - gradually increase range of motion

Common Mistakes

• Going too deep - stop when upper arms are parallel; going deeper can stress shoulders.
• Shrugging shoulders - keep shoulders depressed throughout.
• Swinging - control the movement, no momentum.
• Flared elbows - keep them tucked at roughly 45°.