Dip
Also known as: Chest dip, Parallel bar dip
A bodyweight vertical press for the lower chest, triceps and shoulders.
What it is
A bodyweight exercise where you support yourself on parallel bars and lower and press your whole body up. Leaning forward emphasises the chest; staying upright emphasises the triceps.
Muscles worked
Primary: Chest (lower pectorals), Triceps. Secondary: Front deltoids.
How to perform it
- Grip parallel bars and press up to a supported start position with arms straight.
- Set the shoulder blades down and brace the core; choose a slight forward lean for chest or upright for triceps.
- Lower under control until your upper arms are roughly parallel to the floor, feeling a stretch across the chest and shoulders.
- Press back up to lockout without shrugging the shoulders up toward your ears.
Common form faults
- Dropping too deep and stressing the shoulders. Lower only to about upper-arm-parallel, or the depth your shoulders tolerate comfortably.
- Shoulders creeping up toward the ears. Keep the shoulder blades pulled down throughout to protect the shoulder joint.
Programming
A strong pressing builder that scales from assisted (band or machine) to weighted with a belt. Train 5–12 reps; ease off the depth if the shoulders complain.
Plan your training
Variations & substitutions
Frequently asked questions
- Are dips bad for the shoulders?
- They're demanding on the shoulders at deep ranges, but for most healthy people, dipping to about upper-arm-parallel with the shoulder blades set is fine and productive. If you feel pinching, reduce the depth.
- How do I make dips harder or easier?
- Make them easier with a band or an assisted-dip machine and slow negatives; make them harder by adding weight with a dip belt once bodyweight reps become easy.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: