Also known as: parallel bar exercise, parallel bar push, triceps push, upper body push

What is Dips?

Dips are a bodyweight pushing exercise where you lower and raise your body between parallel bars. They primarily target the triceps, chest, and shoulders. Dips are rated easy here and build upper-body pushing strength when performed with controlled form and proper shoulder alignment.

How to Do Dips

  1. Grip the bars: Stand between parallel bars and grip them firmly with straight arms, wrists neutral and shoulders down. Keep legs bent or crossed to avoid swinging.
  2. Set starting position: Lift your body until arms are fully extended, chest slightly forward, and scapulae engaged. Keep a tight core and neutral spine throughout.
  3. Lower with control: Bend elbows to lower your torso until upper arms are roughly parallel to the floor or a comfortable depth, inhaling and keeping shoulders down.
  4. Press to start: Exhale and press through palms to straighten arms, driving the chest up and forward. Maintain elbow tuck and avoid locking the joints at top.
  5. Finish safely: Step down or jump to the floor carefully after completing reps, or hold top position briefly. Rest 60-90 seconds and reset shoulders before next set.

Muscle Groups

Triceps, Chest, Shoulders

Description

Perform Dips to target your triceps, chest, and shoulders effectively. Begin by gripping parallel bars with your arms fully extended and your body elevated above the bars. Lower your body by bending your elbows until your upper arms are parallel to the ground or at a comfortable depth. Keep your chest up and your shoulders down throughout the movement. Push through your palms to straighten your arms and return to the starting position. Dips are a compound exercise that strengthens multiple muscle groups in the upper body, making them a valuable addition to any strength training routine.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of dips?

Dips build triceps, chest, and shoulder strength while improving pushing power and functional upper-body stability. They increase joint control and can support muscle growth when loaded or performed with higher volume.

What common mistakes should I avoid when doing dips?

Common mistakes include flaring elbows, letting shoulders shrug, dropping too low into a painful position, using momentum, and poor core bracing. Use controlled range, scapular engagement, and neutral spine to reduce injury risk.

How can I progress or regress dips?

Regress with band-assisted support, bench-assisted versions, or negative-only reps. Progress by adding weight, using rings for instability, increasing range, or adding paused reps. Always prioritize form before increasing load.