Dips

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Use two sturdy chairs of equal height placed parallel to each other, or position yourself in the corner of a kitchen counter. Ensure surfaces are stable and won't slide apart during the movement.

Two sturdy chairsKitchen counter cornerStable table edge

💡 Pro tip: Place chairs on a non-slip surface or against a wall, and test stability with partial weight before attempting full dips

Gym Setup

Dip station with parallel bars, assisted dip machine, or gymnastics rings

Safety: Ensure bars are secure and at appropriate width (slightly wider than shoulder-width); avoid excessive forward lean that strains shoulders

💪 Muscles Worked

TricepsLower PectoralsAnterior DeltoidsSerratus AnteriorCore Stabilizers

⭐ Why This Exercise?

Dips are one of the most effective bodyweight exercises for building upper body pushing strength, particularly targeting the triceps and lower chest. They develop functional strength for pressing movements, improve shoulder stability, and require significant core engagement for body control, making them an essential compound movement in calisthenics training.

Make It Easier

Regressions for building up strength

1. Bench Dips

bench + chair + stable elevated surface

Feet remain on ground providing support and reducing load to 50-60% of bodyweight

2. Assisted Dips with Resistance Band

dip bars + resistance band

Band provides upward assistance throughout the movement, reducing effective bodyweight

3. Negative Dips

dip bars + step or box

Focus only on the lowering phase with controlled descent, building eccentric strength before full reps

Make It Harder

Progressions for advanced athletes

1. Weighted Dips

dip bars + dip belt + weight plates + weighted vest

Adding external resistance increases load beyond bodyweight for continued strength gains

2. Ring Dips

gymnastics rings

Unstable rings require significantly more stabilizer activation and core control

3. L-Sit Dips

dip bars + parallel bars

Holding legs parallel to ground adds core demand and eliminates momentum from leg swing

↕️ Similar Movements

Push-ups

Horizontal pushing counterpart that targets similar muscles with different angle and body position

Pike Push-ups

Vertical pushing variation that bridges the gap between push-ups and dips with elevated hip position

Tricep Extensions

Isolation movement targeting the same primary muscle group with focused elbow flexion

Chest Dips

Variation with increased forward lean that shifts emphasis more toward pectorals

Handstand Push-ups

Advanced vertical push requiring full bodyweight overhead pressing strength

Form Checklist

✓Keep shoulders down and back, avoiding shrugging toward ears

✓Maintain slight forward lean with chest up and core engaged

✓Lower until upper arms are parallel to ground or elbows reach 90 degrees

✓Press through palms and fully extend elbows at top without locking out aggressively

✓Keep elbows tracking back along sides rather than flaring outward

✓Control the descent for 2-3 seconds and avoid dropping quickly

✓Engage legs and glutes to prevent swinging or momentum

Common Mistakes

•Shrugging shoulders up toward ears, which reduces tricep engagement and stresses shoulder joints
•Descending too deep beyond 90-degree elbow angle, placing excessive strain on shoulder capsule
•Flaring elbows out wide instead of keeping them closer to body, shifting stress to shoulders
•Using momentum or swinging legs to assist the movement rather than controlled strength
•Not achieving full range of motion by stopping descent too high or not fully extending at top
•Leaning too far forward (unless intentionally doing chest dips) which can strain shoulders

📈 When to Progress

Progress when you can perform 3 sets of 12-15 strict dips with full range of motion, controlled tempo (2 seconds down, 1 second up), no momentum or swinging, and minimal rest between sets. You should feel strong and stable throughout the entire movement with proper shoulder positioning.