Dips
BWBodyweightStrength
Dips are a bodyweight strength exercise performed by suspending yourself between parallel bars or rings and lowering your body by bending your elbows until your shoulders are below them, then pressing back up. The primary purpose is to build upper body pushing power, with main muscles worked including the chest, triceps, and shoulders. Ideal for athletes and strength trainees seeking functional upper body development, no equipment beyond bars is required.
How to Perform Dips
- 1Grip parallel dip bars with hands shoulder-width apart, palms facing in, and arms fully extended to lift your body off the ground.
- 2Position feet together behind you, slightly bent knees, and cross ankles for stability; keep body straight from head to knees (hollow body position).
- 3Engage core and glutes; slightly lean torso forward about 20-30 degrees to emphasize chest.
- 4Inhale deeply, then bend elbows to lower body until upper arms are parallel to ground or you feel stretch in chest/shoulders.
- 5Exhale forcefully as you press through palms, straightening elbows to drive body back to starting position.
- 6Pause briefly at the top with arms fully extended but not locked.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep shoulders depressed away from ears; avoid shrugging or flaring elbows wide. Common mistakes: excessive forward lean (shifts to triceps), incomplete range (partial reps), or swinging/momentum—move slowly and controlled. Stop if shoulders feel pinched.