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Dip
Intermediate - Strength - Compound
Targeted Muscle Group
Triceps
Shoulders
Recommended Equipment
Machine - Strength
How to do it
Performing a bodyweight dip is an excellent way to build strength in the triceps, chest, and shoulders. Here’s how to do it correctly:
Set Up:
Position yourself between the parallel bars and grip them firmly with your hands, thumbs wrapped around the bars. Jump or step up so your arms are fully extended and supporting your body weight. Keep your arms straight and your legs crossed at the ankles if desired for stability.
Starting Position:
Maintain an upright posture with your chest up and shoulders back. Engage your core to keep your body stable.
Executing the Dip:
Lower your body by bending your elbows, keeping them close to your body. Lean slightly forward to engage your chest muscles more, or stay more upright to focus on your triceps. Continue lowering until your upper arms are parallel to the ground or your shoulders are just below your elbows.
End Position:
At the bottom of the movement, your elbows should be at about a 90-degree angle, and you should feel a stretch in your chest and triceps.
Return to Starting Position:
Push yourself back up by straightening your arms, bringing your body back to the starting position. Avoid locking your elbows at the top to keep tension on the muscles.
