Dips (How To, Muscles Worked, Benefits)

Dips are a foundational upper-body push exercise that target the triceps, chest, and shoulders using only your bodyweight. Performed on parallel bars, they build pressing strength, arm size, and overall upper-body control.

With variations in body angle, dips can emphasize the chest or triceps, making them a versatile tool for strength and hypertrophy.

Primary Muscles Worked: Triceps, Chest (Lower Pecs), Deltoids
Secondary Muscles Worked: Core, Forearms
Equipment Needed: Dip Bars, Parallel Bars, or Rings

How To Do Dips

Step-by-Step Instructions

Set-Up:
- Grab the parallel bars and lift yourself up with arms fully extended, legs hanging or crossed behind you.
- Keep your core tight and shoulders pulled down and back.
Execution:
- Lower yourself by bending the elbows, keeping them close to your sides.
- Lean slightly forward to engage more chest, or stay upright for triceps focus.
- Descend until your upper arms are about parallel to the floor (don’t go too deep).
- Press through the bars to return to the top position, locking out your elbows.
Tips for Proper Form:
- Control the descent—don’t drop quickly.
- Keep your neck neutral and shoulders away from your ears.
- Engage your glutes and abs to stay stable and aligned.

Key Benefits

Builds triceps size and strength.
Strengthens the chest and shoulders using bodyweight resistance.
Great progression toward more advanced pushing movements (e.g. muscle-ups, weighted dips).

Modifications and Variations

Easier Option:
- Use assistance bands or an assisted dip machine.
- Perform bench dips to reduce load.
Harder Option:
- Add tempo work (3–5 seconds down).
- Pause at the bottom of each rep.
- Progress to weighted dips when bodyweight becomes too easy.

Common Mistakes

Flaring Elbows Too Wide: Keep elbows angled back slightly for joint safety.
Going Too Deep: Only lower until your upper arms are parallel to the ground.
Shrugging Shoulders: Keep shoulder blades down and engaged for stability.

Reps and Sets Recommendations

For Strength: 3–5 sets of 5–8 reps with full range and control.
For Muscle Growth: 3–4 sets of 8–12 reps.
As a Finisher: 2–3 sets to failure or slow reps with short rest.

Dip Variations

Dips, similar to Pull-Ups, are not easy for a beginner. On the flip side, advanced lifters may get to a point where even sets of 25 dips start to not be challenging enough. Here are a few variations for both sides of this spectrum.

(Want even more options? Here is a list of our 10 favorite Alternatives for Dips.)

Band Assisted Dips

If you’re struggling with Dips, grab a resistance band to help you out. Loop the band around the dip rack and then pull the band down under one knee. When you get into the starting position place your other knee on top of the band as well.

The band will now give you added assistance as you lower yourself down into the rep. Thicker bands will get more assistance while thinner bands will give less. This gives you the ability to create a natural progression until you no longer need the assistance of bands at all.

Bench Dips

Another alternative for Dips if you’re struggling (or if you don’t have Dip Attachment) is Bench Dips.

Use a bench (or a sturdy box), place the heels of your hands on the edge of one side of the bench and extend your legs straight out in front of you.

Start with your arms extending and then lower yourself down until your triceps become parallel to the floor. When you reach the bottom of the rep, drive yourself back to the starting position. Make sure to keep your back close to the bench throughout.

Weighted Dips

If regular Dips are no longer challenging then it’s time to progress to Weighted Dips. There are many different ways you can add extra resistance to your Dips. Choose whichever implement you have access to and are comfortable using.

Some examples are a weighted vest, squat/bench chains, holding a dumbbell between your feet or using a weight belt with a chain designed to hold weight plates.

Ring Dips

If you have a set of rings, Ring Dips are another great dip variation that will up the difficulty of the movement. Set your rings up and perform Dips the exact same way you would with a Dip Attachment.

The added challenge of having to balance and stabilize while pressing is huge.