Dips
Learn how to do dips with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do dips
- Position yourself on parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Learning it from scratch? Follow the dip progression.
Dips: muscles worked
Primary focus: chest. Supporting muscles: Triceps, Shoulders.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do dips?
Position yourself on parallel bars with your arms fully extended and your body straight. Lower your body by bending your elbows until your shoulders are below your elbows. Push yourself back up to the starting position by straightening your arms.
What muscles does dips work?
Dips primarily trains the chest, with the triceps and shoulders contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for dips?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of dips?
Related options include Incline Push-Up, Incline Push-Up Medium, Incline Push-Up Reverse Grip. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related chest exercises
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Compare related movement setups
Browse the directory pages containing dips and the related movements above to compare equipment and technique choices.
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