Dip

The upper body squat — builds pushing strength, chest mass, and tricep power using only your bodyweight

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical/Diagonal)
Primary Muscles	Chest, Triceps
Secondary Muscles	Front Delts
Equipment	Parallel Bars or Dip Station
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Hands on parallel bars, full grip
2. Start position: Arms straight, elbows locked
3. Shoulders: Depressed (down, not shrugged up)
4. Core: Braced and tight
5. Legs: Crossed behind or straight down

Body Position for Emphasis

Target	Lean	Elbow Position
Chest	Forward 30-45°	Flared out slightly
Triceps	Upright	Close to body

Setup Cue

"Shoulders down, arms locked, slight forward lean for chest"

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🔄 Execution

The Movement

🔝 Start Position

What's happening: Suspended on bars, ready to descend

1. Arms fully locked out
2. Shoulders depressed (pulled down, not shrugged)
3. Core engaged
4. Body slightly forward if targeting chest

Feel: Triceps and chest engaged, stable

⬇️ Lowering

What's happening: Controlled descent under body weight

1. Bend elbows and lower body
2. Keep elbows at desired angle (wide for chest, tight for triceps)
3. Lean forward slightly if chest focus
4. Lower until upper arms are parallel to floor (or slightly below)

Tempo: 2-3 seconds

Feel: Deep stretch in chest, triceps loading

⏸️ Bottom Position

What's happening: Maximum depth, reversal point

1. Upper arms parallel to floor or slightly below
2. Shoulders still stable (not shrugging up)
3. Feel stretch across chest
4. Brief pause

Common error here: Going too deep can stress shoulders. Stop when upper arm is parallel to floor.

⬆️ Pressing

What's happening: Driving back up to lockout

1. Press through palms
2. Extend elbows
3. Keep shoulders down
4. Return to full lockout

Tempo: 1-2 seconds

Feel: Chest and triceps contracting powerfully

Key Cues

Primary Cues

• "Shoulders in your back pockets" — keep them depressed, not shrugged
• "Lean forward for chest" — more pec activation
• "Stay upright for triceps" — more tricep focus
• "Upper arms parallel" — proper depth

Chest vs Tricep Dip

Chest Dip	Tricep Dip
30-45° forward lean	Upright torso
Elbows flared slightly	Elbows close to body
Lower chest emphasis	Tricep emphasis

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Shoulder adduction — pressing body up	████████░░ 80%
Triceps	Elbow extension — straightening arms	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — assists press	██████░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintains body position
Lats	Shoulder stability
Rotator Cuff	Stabilizes shoulder joint

Muscle Emphasis

Forward lean: More lower chest activation Upright position: More tricep activation Both: Highly effective for building pressing strength

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Going too deep	Shoulders drop below elbows	Shoulder impingement, strain	Stop at parallel
Shoulders shrugging	Shoulders rise toward ears	Neck tension, less stable	Depress shoulders
Swinging	Using momentum	Less muscle work, injury risk	Controlled tempo
Partial ROM	Not going low enough	Less muscle activation	Upper arms to parallel
Elbows too wide	Extreme flare	Shoulder stress	Moderate elbow angle

Most Common Error

Going too deep — while more ROM is usually better, going past parallel in dips puts significant stress on the shoulder joint. Stop when upper arms are parallel to the floor.

Self-Check Checklist

• Shoulders stay depressed (not shrugging)
• Lower until upper arms are parallel
• Full lockout at top
• Controlled movement, no swinging
• Appropriate lean for target muscle

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Machine Dip	Assisted dip machine	Can't do bodyweight yet
Band-Assisted	Band under knees	Close to bodyweight
Bench Dip	Hands on bench behind	Very beginner
Negative Dip	Lower only, step up	Building strength

Standard

Variation	How	Emphasis
Chest Dip	Forward lean	Lower chest
Tricep Dip	Upright	Triceps
Standard	Moderate lean	Balanced

Harder (Progressions)

Variation	How	When to Use
Weighted Dip	Belt + plates	Bodyweight is easy
Ring Dip	Gymnastics rings	Want instability challenge
L-Sit Dip	Legs straight out	Extreme core + triceps
Bulgarian Dip	Rings turned out at top	Gymnastic strength

Equipment Variations

Equipment	Difference
Parallel Bars	Standard, most common
Rings	Unstable, more demand on stabilizers
Corner of Bench	For bench dips (beginner)

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	5-8	2-3 min	Add weight when easy
Hypertrophy	3-4	8-15	90s-2 min	Focus on stretch/squeeze
Endurance	2-3	15-25+	60-90s	Bodyweight, high volume

Workout Placement

Program Type	Placement	Rationale
Push day	Primary or secondary	Major pressing compound
Chest day	After bench press	Additional chest volume
Arm day	Primary tricep movement	Heavy compound for triceps
Full body	After main lifts	Supplementary pressing

Progression Scheme

How to Progress

When you can do 3 sets of 10-12 with perfect form, start adding weight using a dip belt. Add 5-10 lbs and build back up to 3x10.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bench Dip	Very beginning, building tricep strength
Machine Assisted Dip	Working toward bodyweight
Band-Assisted Dip	Close to bodyweight, need slight help
Negative Dips	Building strength with eccentrics

Progressions (Harder)

Exercise	When Ready
Weighted Dip	3x10 bodyweight is easy
Ring Dip	Want stability challenge
L-Sit Dip	Elite level

Gym Alternatives

Alternative	When to Use
Close-Grip Bench Press	Similar tricep emphasis, barbell
Decline Push-Up	Bodyweight alternative
Cable Pushdown	Tricep isolation

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain at depth	Limit depth, stay above parallel
Previous dislocation	Joint instability	Avoid or use machine
Sternum pain	Chest attachment stress	Upright position, limit depth

Stop Immediately If

• Sharp shoulder pain
• Sternum/chest pain
• Elbow pain
• Feeling unstable

Depth Guidelines

• Safe depth: Upper arms parallel to floor
• Too deep: Shoulders drop well below elbows
• If shoulder discomfort: Reduce depth, strengthen with partial ROM

Falling Off

If you can't complete a rep:

1. Lower feet to floor if available
2. Simply drop down (should be close to ground anyway)
3. Don't try to muscle through with bad form

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, adduction	Moderate-full extension	🔴 High
Elbow	Flexion/extension	Full	🟡 Moderate

Mobility Requirements

Joint	Need	If Limited
Shoulder	Extension (arms behind body)	Limit depth, work on mobility
Shoulder	Adequate stability	Start with machine/band assisted

Joint Health Note

Dips put the shoulder in a vulnerable position (extension under load). If you have shoulder issues, limit depth and/or use assistance until stronger.

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❓ Common Questions

I can't do a single dip. How do I get started?

Start with bench dips, then progress to machine-assisted dips or band-assisted dips. Negative dips (lowering only) are also excellent for building strength. Most people can achieve bodyweight dips within a few months of consistent training.

Are dips bad for shoulders?

Not inherently, but they do put shoulders in a vulnerable position. Keys to safety: don't go too deep (parallel is enough), keep shoulders depressed, and build up gradually. If you have shoulder issues, start with assisted variations.

Chest dips or tricep dips?

Lean forward for chest emphasis, stay upright for tricep emphasis. Both work the same muscles; the angle just shifts primary emphasis. Do both versions or whichever matches your goals.

When should I add weight?

When you can do 3 sets of 10-12 with perfect form (no swinging, full ROM, controlled tempo), start adding weight. Begin with 10-20 lbs on a dip belt.

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📚 Sources

Biomechanics & Muscle Activation:

• McKenzie, A., et al. (2014). Triceps activation in pressing movements — Tier B
• ExRx.net — Tier C

Programming:

• NSCA Essentials — Tier A
• Overcoming Gravity — Tier C

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For Mo

When to recommend this exercise:

• User wants to build chest and triceps with bodyweight
• User is intermediate level and can do push-ups easily
• User has access to parallel bars or dip station
• User wants a compound pressing movement

Who should NOT do this exercise:

• Previous shoulder dislocation → Suggest bench press alternatives
• Can't do any dips → Start with bench dips or machine-assisted
• Significant shoulder pain → Rest or see professional

Key coaching cues to emphasize:

1. "Shoulders down, not shrugged"
2. "Upper arms to parallel, no deeper"
3. "Lean forward for chest, upright for triceps"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Limit depth, check form, try machine
• "I can only do 1-2 reps" → Use band or machine assistance
• "I don't feel it in my chest" → Cue forward lean, wider grip

Programming guidance:

• Pair with: Pulling movements (chin-ups/rows), lateral raises
• Common approach: After bench press for additional volume
• Progression: Add weight via dip belt when 3x10 is easy
• Typical frequency: 1-2x per week

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Last updated: December 2024