Dip
- Muscle group
- Chest
- Primary muscles
- Chest, Triceps
- Secondary muscles
- Front delts
- Position yourself on a set of parallel bars with your arms fully extended and supporting your body weight. Keep your shoulders down and chest up.
- Slowly lower your body by bending your elbows, keeping them relatively close to your sides. Descend until your shoulders are slightly below your elbows or you feel a good stretch in your chest.
- Powerfully press through your hands to extend your arms and push your body back up to the starting position. Squeeze your triceps and chest at the top to complete the repetition.
Tips
- Keep your shoulders actively pressed down away from your ears throughout the movement, especially at the bottom of the dip.
- Lower yourself until your shoulders reach roughly the level of your elbows, then press back up without locking out aggressively at the top.
- Keep your elbows tracking back and slightly inward rather than flaring out to the sides as you descend.
Common mistakes
- Allowing the shoulders to rise up toward the ears at the bottom of the movement instead of staying pressed down.
- Cutting the descent short so the shoulders never reach elbow height, leaving the range of motion incomplete.
- Letting the elbows flare out wide to the sides during the descent rather than staying relatively close to the body.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
