Exercise library
Dips
Dips are a powerful bodyweight exercise that builds the chest, triceps and shoulders by lowering and pressing your whole body on parallel bars.
BodyweightChestIntermediate
- Equipment
- Bodyweight
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- ChestTricepsShoulders
How to do it
- 1Grip parallel bars and press up to support yourself with straight arms.
- 2Lean your torso slightly forward and bend your knees.
- 3Lower your body by bending your elbows until your shoulders are just below your elbows.
- 4Keep your elbows tracking back rather than flaring wide.
- 5Press back up to straight arms and repeat.
Tips & tricks
- Lean forward more to emphasise the chest, stay upright for more triceps.
- Lower only as far as your shoulders feel comfortable.
- Add a belt with weight once bodyweight becomes easy.
Common mistakes
- Dropping too low and stressing the shoulders.
- Swinging your legs to gain momentum.
- Flaring your elbows straight out to the sides.
