- Start with arms locked out and shoulders pushed down, away from your ears.
- Lower until your upper arms are about parallel to the floor, or as far as your shoulders are comfortable.
- Lean slightly forwards for more chest, stay upright for more triceps.
- Use bands or an assisted machine until you can do 5 clean reps.
- Level
- Intermediate
- Trains
- Triceps, Chest, Front shoulders, Core
- Kit
- Parallel bars or dip station, Resistance band or dip belt (optional)
What dips train and why they are worth doing
Dips work your triceps, lower chest and front shoulders, with your core and upper back keeping you steady. Because you are moving your whole body weight, they are one of the most demanding upper-body pushing exercises you can do without a barbell, and a great support for your bench press.
They are also easy to progress: from assisted reps, to bodyweight, to adding weight with a belt. The main caveat is the shoulder. Deep dips put the front of the shoulder under a lot of stretch, so the depth needs to suit you.
How to do a dip
- Grip the parallel bars with your palms facing in, hands roughly shoulder-width apart.
- Jump or step up so you are supported on straight arms, shoulders pushed down away from your ears.
- Bend your knees and cross your ankles if you need to, brace your trunk, and lean your torso slightly forwards.
- Lower yourself by bending your elbows, keeping them pointing back rather than flaring out.
- Stop when your upper arms are about parallel to the floor, or earlier if your shoulders feel uncomfortable.
- Press back up to straight arms without shrugging, then repeat.
Common mistakes
- Going too deep. Sinking until your shoulders roll forwards loads the front of the shoulder heavily. Find a depth that feels solid.
- Shrugging. Letting your shoulders creep up to your ears puts them in a poor position. Keep them down.
- Elbows flaring. Wide elbows reduce triceps work and stress the shoulders.
- Kipping. Swinging your legs to bounce up turns a strength exercise into a scramble.
- Half reps at the top. Finish every rep with straight arms.
Easier and harder versions
To make it easier:
- Loop a resistance band across the bars and kneel on it for support.
- Use an assisted dip machine if you have access to one.
- Do slow negatives: start at the top and lower over 3 to 5 seconds.
- Build pressing strength with push-ups first.
Bench dips, with your hands on a bench behind you, are often suggested as the easy option, but they put the shoulder in an awkward position and many coaches avoid them. To make dips harder, add weight with a dip belt, pause at the bottom, or progress to ring dips, which demand far more stability.
How to programme dips
Do 3 to 4 sets of 5 to 12 reps, once or twice a week, with 90 seconds to 2 minutes of rest. Weighted dips for 5 to 8 reps suit strength goals; bodyweight sets of 8 to 12 or more suit muscle building. They fit well after your main press on an upper-body day, or paired with a pulling exercise.
If dips cause pain at the front of your shoulder, reduce the depth or swap them for triceps extensions and push-ups for a while. Ongoing pain could point to shoulder impingement and is worth getting assessed.
Every class at Lycan Strength is scalable, with coaches adjusting movements to the person, and the Upper sessions are on the class timetable.
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Questions
Are dips bad for your shoulders?
Not for most people when the depth is controlled and the shoulders stay down. People with a history of shoulder problems may need a shallower range or a different exercise.
How many dips should I be able to do?
There is no set standard, but 5 to 10 controlled reps is a good sign of upper-body pressing strength. Build up with assistance if you need to.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
