Exercise library
StrengthIntermediate
Dips
Dips are a compound bodyweight exercise that builds triceps and chest strength. They're highly effective for upper body development.
Check my form live- Sets
- 3-4
- Reps
- 8-12
- Rest
- 2 min
Technique
How to do it
- 1
Grip dip bars and jump up to support position
- 2
Start with arms fully locked out
- 3
Keep elbows close to body for triceps emphasis
- 4
Lower until your upper arms are about parallel to the floor (less if your shoulders complain)
- 5
Lean forward slightly for chest engagement
- 6
Press back up to starting position
- 7
Maintain control throughout
- 8
Keep core engaged
Coaching cues
- Lean forward for chest, stay upright for triceps
- Use the depth your shoulders tolerate comfortably
- Keep shoulders down and back
- Control the descent
- Add weight when bodyweight becomes easy
Common mistakes
- Sinking too deep, which strains the front of the shoulder
- Flaring elbows out
- Shrugging shoulders
- Rushing the movement
- Leaning too far forward or back