Reviewed by JP Michelsen, CPT, B.A. Kinesiology
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.
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.
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.
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.
Enter your stats to calculate your Sets & Reps