Dips
Dips are a compound bodyweight exercise that primarily targets the triceps with secondary engagement of the pectorals and deltoids. Performed on parallel bars, they are one of the most effective upper body pressing movements for building arm and chest strength.
How to do it
- Grip the parallel bars with both hands and push yourself up to the starting position, arms fully extended.
- Cross your ankles and keep your legs slightly in front of you for balance.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause briefly at the bottom, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest slightly open and shoulders down.
- Lower until your upper arms are parallel to the floor.
- Press firmly through your palms to return to the top.
- Keep your core braced and legs stable.
Breathing: Inhale as you lower your body, and exhale powerfully as you push back up to the starting position.
Common mistakes
- Going too deep places excessive strain on the shoulder joint, which can lead to discomfort.
- Flaring elbows wide reduces triceps engagement and puts more stress on the shoulders.
- Using momentum or swinging makes the movement less effective and reduces muscle control.
Muscles worked
Primary: triceps. Secondary: pectorals, delts, core.
Suggested sets & reps
Get fitter
3 sets × 6–8 reps, rest 75 seconds
Lose weight
3 sets × 8–10 reps, rest 60 seconds
Build muscle
3–4 sets × 6–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel shoulder discomfort, ease off or choose a gentler variation like bench dips.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my shoulders instead of my arms?
Lower yourself less deeply and keep your elbows pointing straight back rather than flaring out.
Can I do these at home without parallel bars?
Yes, you can substitute bench dips using a sturdy chair or sofa as an easier variation.
How often should I practice dips?
Once or twice a week is plenty for beginners to build strength while allowing adequate recovery.