Dips
Grip parallel bars. Lower with elbows close and chest slightly forward until shoulders reach elbow level; keep core tight and avoid shrugging. Press up through palms to build chest, triceps, and shoulders.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set your hands on the bench or bars with shoulders down.
- Brace the core and keep the ribs stacked over the pelvis.
- Lower by bending the elbows under control.
- Stop before the shoulders roll forward or the elbows lose position.
- Press back up by extending the elbows.
- Finish each rep with the triceps, not a shrug.
Watch for
- Shoulders rolling forward at the bottom.
- Elbows flaring wide under fatigue.
- Using the hips to bounce out of the bottom.
Breathing
Inhale as you lower, exhale as you press up.
Tip
Use a shorter range before adding depth if the front of the shoulder feels pinched.
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