How to do a Dip

Authored by Fitbod

About Dip

Sets Logged
2,416,376
Popularity Rank
47th
Difficulty
Beginner
Triceps Strength
93 mSCORE 11th
Equipment Required
  • Photo of Dip (Parallel) Bar
    Dip (Parallel) Bar
Primary Muscles
Secondary Muscles

Instructions: How To

Dips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.

  1. Grab ahold the dip bars with extended arms allowing your elbows to slightly flex.
  2. Suspend your body above the ground and brace your core to keep your spine neutral.
  3. Angle your body slightly forward and keep your shoulders rolled back as you begin to flex your elbows to descend your body.
  4. Keep your elbows close to your body and continue to flex them until they’ve reached a 90 degree angle.
  5. Extend your elbows back to the starting position.

Common Mistakes

  • Too Soon

    Struggling is a great way to make progress. However, there’s no shame in using an assisted variation while you develop the strength and control to perform this exercise. If you’re not able to do your reps, you’ll likely get more out of one of the assisted variations of this exercise.

  • Leaning Forward

    Dips can be used to target both your triceps and chest. Leaning forward will recruit your chest more the further you lean. Keep your chest up as much as possible. If you like to bend your legs underneath you, consider straightening them when you’re targeting triceps.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight