Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps, Abdominals
Equipment Bodyweight
Emphasis Compound
Type Push

Dips Instruction

  • As you raise yourself above the handles, have the feeling of screwing your hands into the bars and pulling your shoulders back.
    • This will stabilize your shoulders. 
    • Keep this shoulder position throughout.
  • Have your feet underneath your pevlis with your glutes tight and core engaged.
  • Allow your chest to come forward slightly as your descend. Lower your body until your shoulders are fairly aligned with your elbows with your forearms relatively straight.
    • Feel your chest and tricep eccentrically loading.
  • Extend your elbows and lift yourself to the starting position.


  • Do not let your elbows flare excessively or your traps "shrug" on the descent.
  • Maintain a strong shoulder and core position throughout: scapulas retracted, neutral spine, and glutes engaged.
  • Refrain from descending too low as this will put unnecessary stress on the shoulders and elbows.
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