Dips
A powerful compound bodyweight exercise that hammers the lower chest, triceps, and front shoulders. Often called the upper body squat for its ability to build mass.
Target Muscles
Equipment
How To Perform
Grip the parallel bars firmly and lift yourself up to the starting position with arms fully extended.
Lean your torso slightly forward (about 15-20 degrees) to emphasise the chest.
Lower your body by bending your elbows, keeping them slightly flared out.
Descend until your upper arms are roughly parallel to the floor or you feel a stretch in your chest.
Press yourself back up by straightening your arms, squeezing your chest at the top.
Keep your core tight and avoid swinging or kipping.
If bodyweight is too easy, add a dip belt with weight plates.
Pro Tips
- Lean forward to target chest; stay upright to target triceps more
- Don't go too deep if you have shoulder issues
- Use an assisted dip machine or band if you can't do bodyweight
- Keep shoulders down and away from your ears
Why You Should Do This
Pairs Well With
Build a complete programme by combining with: