Dips
A fundamental upper-body push exercise performed on parallel bars or a stable surface. Dips heavily load the triceps, chest, and anterior deltoids and are one of the best upper-body mass-builders in bodyweight training.
TricepsLower ChestFront Shoulders
How to Perform
- Grip parallel bars (or the edges of a sturdy chair/bench) and support yourself with arms extended.
- Slightly lean your torso forward to engage the chest more; staying upright emphasizes triceps.
- Lower yourself by bending your elbows until your upper arms are parallel to the floor (90-degree elbow bend).
- Keep elbows tracking back — not flaring wide.
- Press back up to full arm extension.
Common Mistakes
- Going too deep below 90 degrees, which places excessive strain on the shoulder joint.
- Elbows flaring out wide rather than pointing back.
- Shrugging the shoulders upward at the top.
Variants
Tricep dips (chair)
Beginner version using a chair, great for learning the movement pattern.
Dips (chair or parallel bars)
Using any available parallel surface as a progression from chair dips.