How to Do Dips: A Comprehensive Guide

Sharing is Caring.

Dips are a versatile bodyweight exercise that targets the muscles of the upper body, primarily the triceps, chest, and shoulders. This compound exercise not only builds strength but also enhances muscle definition in the arms and upper torso. Dips can be performed using parallel bars or even a sturdy chair, making them accessible for most fitness levels. 

In this comprehensive guide, we will walk you through how to do dips with proper form, variations to challenge yourself, and tips to maximize your results.

Understanding the Basics: What Are Dips? 

Dips are a multi-joint exercise that involves lowering and raising your body by bending and extending your arms. The primary muscles engaged during dips are:

– Triceps brachii (back of the upper arm)

– Pectoralis major (chest)

– Anterior deltoids (front shoulders)

Dips can be performed using parallel bars, a dip station, or even two stable surfaces, like the edges of two chairs or a kitchen countertop.

Performing Dips with Proper Form

To perform dips correctly and effectively, follow these step-by-step instructions:

Equipment Needed

– Parallel bars, dip station, or sturdy surfaces (e.g., chairs or countertop)

– Flat surface for stability

1. Setup 

Begin by positioning yourself between the parallel bars, dip station, or chosen sturdy surfaces. Place your hands on the bars or surfaces, palms facing down, and grip firmly. Your arms should be fully extended, supporting your body weight.

2. Starting Position 

Lift your body off the ground, supporting your weight with your arms. Keep your elbows slightly bent, and your feet either crossed at the ankles or straight with heels on the ground (for chair or countertop dips).

3. Descent 

Slowly lower your body by bending your elbows, ensuring that they flare out to the sides. Continue lowering yourself until your upper arms are parallel to the ground or your chest is just above the bars or surfaces. Maintain a straight torso throughout the movement.

4. Ascent 

Push through your palms to extend your elbows and return to the starting position. Fully straighten your arms without locking out the elbows at the top.

5. Breathing 

Exhale as you push up (during the ascent) and inhale as you lower yourself (during the descent). Maintain steady, controlled breathing throughout.

6. Repetitions 

Perform the desired number of repetitions.

Tips for Proper Form and Safety

To perform dips safely and effectively, keep these tips in mind:

1. Maintain Proper Form 

Focus on maintaining a straight torso and keeping your elbows slightly flared out during the descent. Avoid leaning too far forward or backward.

2. Engage Core Muscles 

Keep your core muscles engaged to stabilize your body throughout the exercise.

3. Control the Movement 

Perform dips in a slow and controlled manner to minimize the risk of injury and maximize muscle engagement.

4. Avoid Locking Elbows 

While it’s essential to fully extend your arms at the top of the movement, avoid locking your elbows to prevent strain on the joint.

5. Adjust the Width 

Experiment with different hand placements to target various muscle groups. A wider grip emphasizes the chest, while a narrower grip focuses more on the triceps.

Variations to Challenge Yourself

Once you’ve mastered the basic dip, you can explore variations to increase the challenge and target different muscle groups:

1. Weighted Dips 

Add weight using a dip belt, weighted vest, or dumbbell between your legs to increase resistance and muscle activation.

2. L-sit Dips 

Perform dips with your legs extended straight in front of you, creating an L shape with your body. This variation engages the core and hip flexors.

3. Ring Dips 

Use gymnastic rings instead of parallel bars for added instability, requiring greater shoulder and core stability.

4. Bench Dips 

Sit on a bench or a step with your feet flat on the floor and hands behind you on the bench. Lower and lift your body by bending and extending your arms. This variation is suitable for beginners or those with limited equipment.

5. Tricep Dips 

To target the triceps more specifically, lean forward slightly while performing dips. This shifts the emphasis from the chest to the back of the arms.

Incorporating Dips into Your Workout Routine

To make the most of dips and achieve your fitness goals, incorporate them into your workout routine strategically:

1. Frequency 

Include dips in your routine 2-3 times per week, allowing your muscles time to recover between sessions.

2. Sets and Repetitions 

Start with 2-3 sets of 8-12 repetitions per set. As you become more proficient, you can increase the number of sets or repetitions.

3. Progressive Overload 

To continue making progress, gradually increase the resistance or the number of repetitions and sets. Adding weight to your dips is an effective way to challenge your muscles.

4. Balance with Push-Ups 

Combine dips with push-up exercises to create a well-rounded upper body workout. Push-ups target different muscle groups and help maintain muscle balance.

Benefits of Dips

Dips offer numerous benefits for your upper body and overall fitness:

1. Upper Body Strength 

Dips are an effective compound exercise that targets multiple upper body muscles, helping you build strength in the triceps, chest, and shoulders.

2. Muscle Definition 

Consistent dip training can lead to improved muscle definition in the arms and chest, creating a sculpted upper body appearance.

3. Functional Strength 

Dips improve functional strength, making everyday activities easier and enhancing your athletic performance.

4. Variety 

Dips add variety to your workout routine and can be performed using various equipment or modified to suit your fitness level.


Dips are a versatile and effective bodyweight exercise that can help you build upper body strength, enhance muscle definition, and improve overall fitness. By mastering proper form, incorporating variations, and gradually increasing the challenge, you can make dips an essential part of your workout routine.

Whether your goal is to develop powerful triceps, a defined chest, or improved overall upper body strength, dips are a valuable addition to any fitness program.

weekly health newsletter

You might also like


Subscribe to receive weekly updates