Smart Workout Diary

Dip

The dip is a bodyweight pushing exercise performed by lowering and raising the body between parallel bars. It primarily trains the chest, triceps, and front shoulders while building upper-body pressing strength and control.

Demonstration

Dip — demonstration 1
Dip — demonstration 2

Instructions

  1. Set up on stable parallel bars and support your body with straight arms, shoulders held down away from your ears.
  2. Keep your chest lifted, legs still, and lean your torso slightly forward while maintaining a firm grip.
  3. Inhale and bend your elbows to lower under control until your upper arms are about parallel to the floor, or stop sooner if your shoulders lose a comfortable position.
  4. Exhale as you press through your hands to return to straight arms without forcefully locking or shrugging your shoulders.
  5. Repeat with a smooth tempo and stop the set if you feel sharp shoulder, elbow, or wrist pain.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only, Parallettes
Difficulty
Intermediate

Technique tips

  1. Control the depth: use only the range in which your shoulders remain stable and comfortable.
  2. Keep the elbows tracking generally backward rather than flaring excessively to the sides.
  3. Use assistance or fewer repetitions if you cannot lower and press smoothly with control.
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