Dips

Grip the parallel bars and support yourself with straight arms. Lean slightly forward and lower your body by bending your elbows until your upper arms are roughly parallel to the floor. Press back up to lockout.

Pro Tips

• Lean forward to emphasize chest; stay upright to emphasize triceps
• Go to parallel or slightly below for full range of motion
• Add weight with a belt once bodyweight feels easy

Muscles worked

Primary: Pectoralis major (forward lean increases chest emphasis through horizontal adduction and shoulder extension) and triceps brachii (elbow extension throughout the press). The balance between chest and tricep emphasis is controlled by torso angle — more forward lean = more chest; more upright = more triceps.

Supporting: Anterior deltoid (shoulder flexion and internal rotation), coracobrachialis, serratus anterior (scapular protraction at lockout).

Common mistakes

Not reaching depth: Stopping at 90 degrees of elbow flexion limits chest and tricep stretch. Upper arms should reach parallel to the floor at minimum — slightly below parallel increases chest loading through a greater shoulder extension range.

Flaring the elbows dramatically: Wide elbow flare under load places the shoulder in a vulnerable abducted and externally rotated position. Keep the elbows tracking rearward rather than directly out to the sides.

Too upright with chest goals: If the goal is chest development, the torso must lean forward significantly (20–30 degrees). Upright dips primarily load the triceps and are better categorised as a tricep movement than a chest movement.

Ignoring shoulder health history: Dips place significant load on the anterior capsule of the shoulder, particularly at the bottom of the range. Lifters with anterior shoulder problems (impingement, instability, AC joint issues) should approach dips cautiously or use alternative pressing movements.

Programming notes

Dips are one of the most loadable compound pushing exercises available without a barbell, making them highly scalable from bodyweight to heavily weighted. In bodyweight-only or minimal-equipment programmes, they serve as the primary push movement. In barbell programmes, they appear as secondary pressing work for either chest or tricep emphasis depending on the torso angle used.

Weighted dips (belt or vest) provide a simple progressive overload mechanism — add 2.5–5 kg per session or per week in a similar fashion to the barbell bench press. Typical programming: 3–5 sets of 6–12 repetitions, with bodyweight used until sets of 12+ are easy, then weight added.

Frequently asked questions

Should I lean forward or stay upright during dips?

It depends on which muscle you are targeting. Leaning your torso forward 20–30 degrees shifts the primary load onto the pectoralis major by increasing the shoulder extension range and horizontal adduction demand. Staying upright keeps the torso more vertical, which reduces chest involvement and makes the triceps the dominant mover. If chest development is your goal, lean forward; if tricep isolation is the priority, stay upright.

When should I start adding weight to dips?

Add weight once you can perform 3 sets of 10–12 clean reps with bodyweight using full depth and controlled tempo. A dip belt with plates is the most practical loading method. Start with 5 kg and progress in 2.5–5 kg increments, applying the same progressive overload logic you would use with the barbell bench press. Rushing to add weight before you have solid technique typically leads to half-reps or shoulder discomfort.

Are dips safe for the shoulders?

Dips are safe for most lifters when performed with proper depth and controlled elbow tracking, but they are high-demand for the anterior shoulder capsule. Lifters with a history of anterior shoulder instability, AC joint problems, or shoulder impingement should approach dips with caution or substitute a neutral-grip incline press or machine chest press. If you feel a sharp pinch at the front of the shoulder at the bottom of the range, stop and reassess depth, elbow flare, and whether the exercise suits your current shoulder health.