Dips

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Grip the bars shoulder-width, extend the arms fully, and lean the torso forward 15 to 30 degrees to shift emphasis onto the chest.
• Lower yourself under control until the upper arms are at least parallel to the floor, allowing the elbows to flare slightly outward.
• Press back up explosively from the bottom position without fully locking out the elbows at the top.
• Keep the core braced throughout and avoid swinging the legs or using hip momentum to assist the press.

Common mistakes

• Staying too upright shifts most of the load to the triceps and away from the chest. A forward lean of at least 15 degrees is needed to effectively target the pectoral muscles.
• Using too short a range of motion by not descending to at least parallel. A shallow dip significantly reduces the training stimulus for the chest and shoulders.
• Allowing the elbows to flare excessively wide rather than tracking slightly out from the torso. Extreme flare increases stress on the shoulder joint.

Frequently asked questions

Are dips bad for the shoulders?

For healthy shoulders, dips are safe when performed correctly. Descending excessively below parallel and extreme elbow flare can stress the shoulder capsule. Individuals with shoulder impingement or rotator cuff issues should consult a medical professional before performing dips.

How can I do dips if I am not yet strong enough to complete a full rep?

Use an assisted dip machine or loop a resistance band over the bars to support part of your bodyweight. Negative dips, where you step up to the top position and lower yourself very slowly, are also an effective way to build the required strength.

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