Smart Workout Diary

Deep Dip

The deep bodyweight dip is a bodyweight pressing exercise performed on parallel bars with a deliberately deep, controlled range of motion. It primarily trains the triceps and chest, while the shoulders and core stabilize the body. It can support upper-body pushing strength and muscular control when performed within a comfortable shoulder range.

Demonstration

Deep Dip — demonstration 1
Deep Dip — demonstration 2

Instructions

  1. Set up on stable parallel bars with straight arms, hands under the shoulders, and legs held still behind or beneath you.
  2. Brace your abdomen, keep the chest lifted, and gently draw the shoulders down rather than shrugging.
  3. Lower slowly by bending the elbows, keeping them angled generally back and maintaining a controlled torso position.
  4. Use a comfortable deep range: descend only as far as you can without shoulder pain, pinching, or loss of shoulder control.
  5. Press back up until the elbows are straight under control, then repeat without bouncing at the bottom.
Muscle Group
Triceps
Other Muscle Groups
Chest
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Control the descent; a slow lowering phase is more appropriate than dropping into the bottom position.
  2. Do not force depth. Deep dips demand substantial shoulder extension, so reduce the range if control or comfort changes.
  3. Keep the bars stable and stop the set if you feel sharp pain or shoulder pinching.
Exercise library