How to Do Dips: Step by Step
- Grip bars, arms straight, body slightly forward
- Lower until upper arms are parallel to floor
- Lean forward slightly for chest emphasis, upright for triceps
- Press up to full lockout
Common Mistakes to Avoid
- Going too deep — stresses shoulders
- Swinging legs for momentum
- Not controlling the descent
Dips Tips
- Lean forward more to target chest, stay upright to target triceps
- If bodyweight dips are too hard, use an assisted dip machine or resistance band
- Don't go too deep — going past 90 degrees at the elbow can stress the shoulders
- Add weight with a dip belt once you can do 15+ clean reps
Muscles Worked
chesttricepsshoulders
Equipment
dip bars
Tracking
Count reps