Dips

How To Do Dips

Dips are a bodyweight exercise that works your chest, triceps, and shoulders. You lift and lower your body using parallel bars, which makes this move more challenging than regular push ups. Dips are great for building upper body strength and muscle. Using proper form is important to avoid hurting your shoulders and to make sure the right muscles are working.

Step-by-Step Guide to Properly Execute Dips

Starting Position

Grab the parallel bars with your arms straight. Lift yourself up so your feet are off the ground. Keep your chest slightly forward, shoulders down, and your core tight.

Lowering Phase

Bend your elbows and slowly lower your body. Lean forward a little and keep your elbows close to your sides. Go down until your upper arms are parallel to the floor.

Pushing Phase

Push through your hands to lift your body back up. Focus on using your chest and triceps. Keep your movements slow and controlled.

Finishing Position

At the top, straighten your arms without locking your elbows. Pause briefly and stay stable before starting the next rep.

Dips Workout Plan for All Levels

Beginner

• 2 sets of 3–6 reps
• Rest: 1.5 to 2 minutes
• Frequency: 2 times per week

Intermediate

• 3 sets of 8–12 reps
• Rest: 1.5 to 2 minutes
• Frequency: 3 times per week

Advanced

• 4 sets of 12–15 reps (or use added weight)
• Rest: 1.5 to 2 minutes
• Frequency: 4 times per week

What Are The Benefits Of Dips

• Builds strength in chest, shoulders, and triceps
• Increases upper body muscle size
• Improves core stability and balance
• Helps with other pushing exercises like push ups and bench press
• Can be made easier or harder depending on your level

Common Mistakes to Avoid

• Going too low: Dropping too far can strain your shoulders
• Flaring elbows: Keep elbows close to your body to avoid injury

Similar Exercises To Try For Your Workout

• Push Ups
• Leg Assisted Dips
• Ring Dips