Dip

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If you're looking for an exercise to build a bigger, stronger chest that requires minimal equipment, dips might be the answer. Dips are a fundamental calisthenics exercise that has you pushing almost your entire bodyweight. They aren't for everyone however and have a history of causing shoulder issues. That being said, as long as maintain proper form and don't try to do to much too fast, they are a highly effective exercise.

The Basics

The dip is primarily used as a strength exercise. It is classified as a horizontal upper push movement. It is more generally classified as a upper push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Suspend yourself with straight arms between the bars
• Your hands should be shoulder width or slightly wider apart
• Stabilize yourself by keeping your core tight and your shoulders down
• Keep your legs slightly in front of you so that your abs are engaged and your torso has a slight natural forward lean

The Dip

• Lower yourself under control, maintaining a natural forward lean with your torso
• Continue to lower until your elbows are parallel to the ground or bent about 90 degrees
• If it's comfortable for you, the shoulders can be allowed to rise at the bottom of the rep
• Push yourself back up until your arms are straight and your shoulders are held down

Common Mistakes

Torso Angle

Try to keep a natural forward lean. Leaning more forward or backwards shifts what muscles are emphasized and can put your shoulders in a more compromised position.

Letting the Shoulders Rise

At the bottom of the rep, if it's comfortable for you, the shoulders can be allowed to rise slightly. However, as you push back up, the shoulders should be brought down again. Keeping the shoulders down puts them in a much stronger and safer pushing position.

Legs Behind You/Arching Your Back

Keeping your legs behind you can put undue stress and arching for your back. Keep them slightly in front of you so that your abs are engaged through the whole movement.

Elbow Flare

Try to keep your elbows fairly close to your body. Allowing them to flare out a bit is fine, but excessive elbow flare can lead to shoulder injuries.

Additional Info

Minimal Equipment

Dips don't require anything other than two objects to safely suspend yourself between. Dip bars and gymnastics rings are the normal choices, but there are certainly options if you're willing to get creative. If you're looking to get a home gym set up, rings are a great investment that can be used for many other exercises as well.

Shoulder Health

As long as they're done with proper form, dips are a safe and effective exercise. However, if done with poor form, they have a good chance of leading to shoulder issues. So take it slow and be careful, especially if you're just trying out dips for the first time.

Progression

Unlike some other calisthenics exercises, dips are fairly simple to do with extra weight. There are a lot of options, such as: putting weight in a backpack, holding a dumbbell between your legs, using a weight vest, and using a dip belt and plates. Using a dip belt is the recommended method since the other methods get difficult to load at higher weights.

Vertical or Horizontal?

Dips are technically a vertical push, but are better classified and programmed as a horizontal push. Unlike most vertical pushes, you're pushing down rather than overhead, which makes the muscles used more similar to the bench press rather than the overhead press.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.