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
FAQ About Dips
Yes, dips are excellent for building muscle in the chest, triceps, and shoulders. Because you lift your full body weight, they provide strong resistance and help increase muscle size and strength over time.
Beginners can do dips with assistance. Using resistance bands, an assisted dip machine, or doing bench dips are good ways to build strength before doing full bodyweight dips.
Lower your body until your upper arms are about parallel to the ground. Going too deep can put extra stress on your shoulders and increase the risk of injury.
Dips mainly target the triceps, chest, and front shoulders. Leaning forward more shifts the focus to your chest, while staying upright puts more load on your triceps.
Other Exercises
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