Smart Workout Diary

German Dip

The German dip is a bodyweight dip variation performed on parallel bars with the arms positioned behind the body. It primarily trains the triceps and shoulders while requiring controlled shoulder mobility and upper-body stability. It can support upper-body pushing strength and body-control development.

Demonstration

German Dip — demonstration 1
German Dip — demonstration 2

Instructions

  1. Set up on stable parallel bars. Stand between the bars, grip them firmly behind your hips, and begin with straight arms and shoulders held down away from the ears.
  2. Establish a controlled position. Keep your chest open, brace your abdomen, and place your feet where they can assist your balance without swinging.
  3. Lower slowly. Bend the elbows under control and allow the shoulders to move only as far behind the body as you can manage without pain or loss of position.
  4. Press back to the start. Drive through the hands to straighten the elbows, keep the movement smooth, and stop before the shoulders rise or the torso loses control.
Muscle Group
Triceps
Other Muscle Groups
Shoulders
Type
Calisthenics
Mechanics
Compound
Equipment
Other, Body Only
Difficulty
Intermediate

Technique tips

  1. Use a short range first. Increase the depth gradually as shoulder control and comfort improve.
  2. Keep the shoulders active. Avoid collapsing into the bottom position or shrugging toward the ears.
  3. Control every repetition. Do not bounce, swing the legs, or force a painful range of motion.
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