The dip is the best bodyweight pushing exercise: you lift your whole bodyweight, not part of it as in a push-up. It takes a bit of method, especially for your shoulders. You need two stable supports, such as dip bars.
The muscles that work
Your triceps, chest and the front of your shoulders do the pushing. Your abs keep your body braced. The angle of your torso shifts the effort:
| Torso position | What works hardest |
|---|---|
| Upright | Triceps |
| Leaning slightly forward | Chest |
The right technique
- The start. Arms straight, shoulders down, away from your ears. Bend your knees and cross your feet behind you.
- The descent. Bend your elbows backwards, close to your body, leaning your torso slightly forward. Count 2 to 3 seconds.
- The bottom. Stop when your shoulders reach elbow height.
- The push back up. Push up to straight arms, without snapping your elbows into lockout.
Breathe in as you lower, breathe out as you push.
Common mistakeGoing as low as possible. Below elbow height, the strain on the front of your shoulder rises quickly. Save that range for later, when your shoulders are strong.
Setting up your dip bars
- The width. A little wider than your shoulders. The usual guide is 55 to 60 cm.
- The height. With straight arms and bent knees, your feet don't touch the floor.
- Stability. The bars don't move when you get on them.
The 4 steps to your first dip
Hit the goal of each step before moving on to the next.
1. The straight-arm support hold
Get on the bars, arms straight, shoulders down, and hold. You learn to carry your weight and stabilise your shoulders.
Goal: 3 × 30 seconds.
2. Dips with your feet on the floor
Keep your feet on the floor, behind you, and do the full movement. Your legs help you just enough: push with them as little as possible. Low bars work well for this.
Goal: 3 × 8, using your legs less and less.
3. Negatives
Get into the support position by pushing off your legs. Lift your feet and lower yourself as slowly as possible, over 5 seconds. Put your feet back down at the bottom and repeat.
Goal: 3 × 5 negatives of 5 seconds.
4. Band-assisted dips
Stretch a resistance band between the two bars and rest your knees on it. It helps you at the bottom, where it's hardest. Switch to a lighter band as soon as you can do 8 clean reps. Our guide helps you choose the resistance.
Goal: 3 × 8 with the lightest band.
TipTest your first full dip at the start of a session, when you're fresh. If you get it, carry on with step 4 to build volume.
After your first dip
| Your level | Your session |
|---|---|
| 1 to 5 dips | 3 sets of 3 to 6, then band-assisted dips to finish |
| 6 to 12 dips | 3 to 4 sets of 8 to 12 |
| More than 12 clean dips | You can add weight |
- Two to three sessions a week.
- At least one rest day in between dip sessions.
- Dips at the start of your session.
For added weight, compare the weighted vest and the dip belt.
Mistakes to avoid
- Shoulders creeping up to your ears. Push the bars down throughout the movement.
- Elbows flaring out. Keep them pointing backwards.
- Half reps. Lower to elbow height, push back up to straight arms.
- Swinging legs. Brace your abs and cross your feet.
- Lowering too fast. You bounce at the bottom, and your shoulders take the hit.
Pain in your shoulder or breastbone? Reduce the range of motion. If it persists, stop and see a healthcare professional.
What to do your dips on
- Dip bars. They stand without fixings and can be put away.
- A pull-up and dip station. A free-standing power tower combines both, with no drilling.
- High parallettes. With high parallettes, you do your dips with your legs in front of you, heels on the floor.
Two chairs or two pieces of furniture aren't bars: they slip or tip over. To round out your pushing work, add push-up variations and our parallettes exercises.
Mentioned in this guide
Adjustable Dip Bars, 200 kg200 kg · 80 to 93.5 cm, 4 positions · 5 positions90,90 €
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