Tricep Dip (Parallel Bars)

⚡ Quick Reference

Exercise Type: Compound, bodyweight push Primary Target: Triceps brachii Secondary Targets: Anterior deltoids, pectoralis major (clavicular head) Equipment: Parallel bars or dip station Difficulty: Intermediate Force Type: Push (vertical) Mechanics: Multi-joint (elbow extension, shoulder extension)

Key Performance Indicators:

Elbow travels posterior to torso, not lateral
Torso remains as upright as possible (minimal forward lean)
Full range of motion: 90° elbow flexion to complete extension
Shoulders remain depressed and stable throughout
Controlled eccentric phase (2-3 seconds)
No shoulder shrugging at top position

Movement Flow

Movement Summary

🎯 Setup

Equipment Requirements

Standard Parallel Bars:

Bar width: Slightly wider than shoulder width (ideal: 18-24 inches apart)
Bar height: High enough to allow full leg extension without feet touching ground
Bar diameter: Comfortable grip diameter (1-1.5 inches)
Stability: Bars must be completely stable and weight-rated appropriately

Alternative Equipment:

Dip station (dedicated dip bars)
Power rack with J-hooks and straight bars
Dip attachment on cable machine
Rings (advanced variation, covered separately)

Additional Equipment for Progression:

Dip belt for adding weight
Weight plates (2.5 lbs - 45 lbs)
Resistance bands for assistance (light to heavy)
Parallettes (for reduced range of motion)

Initial Position Setup

Hand Placement:

Grip bars with neutral grip (palms facing inward)
Hands positioned directly under shoulders
Full hand contact with bars, not just fingertips
Thumb wraps around bar for security
Wrist maintains neutral position (not excessively extended or flexed)

Body Position (Top Position):

Jump or step up to support position
Arms fully extended but not hyperextended
Shoulders depressed (pulled down away from ears)
Scapulae stable and neutral (not elevated or protracted)
Torso upright (vertical or minimal forward lean, <10°)
Core engaged and tight
Legs straight and together, or slightly bent with ankles crossed
Gaze forward and slightly downward

Pre-Descent Checklist:

Full shoulder depression achieved
Core braced (as if preparing for a punch to the stomach)
Elbows pointing directly backward (not flared laterally)
Weight balanced evenly between both arms
Breathing pattern established (inhale before descent)

Common Setup Errors

Bar Width Issues:

Too wide: Excessive shoulder stress, reduced tricep activation, increased injury risk
Too narrow: Reduced stability, awkward elbow path, wrist discomfort
Solution: Adjust to natural shoulder width; bars should feel stable and allow elbows to track straight back

Grip Problems:

False grip (thumbless): Reduced security, increased fall risk
Excessive wrist extension: Wrist pain, reduced force transfer
Uneven grip: Asymmetrical descent, muscle imbalances
Solution: Full thumb wrap, neutral wrist, equal hand placement

Starting Position Errors:

Shoulders elevated (shrugged): Impingement risk, reduced ROM, neck tension
Forward lean from start: Changes exercise to chest-dominant
Partial arm extension: Pre-fatigue, incomplete repetitions
Solution: Achieve full lockout with depressed shoulders before first rep

🔄 Execution

The Movement

🔝 Top Position
⬇️ Lowering
⏸️ Bottom Position
⬆️ Pressing

Starting Position:

Arms fully extended but not hyperextended
Shoulders depressed (pulled down away from ears)
Scapulae stable and neutral
Torso upright (vertical or minimal forward lean, <10°)
Core engaged and tight
Legs straight and together, or slightly bent with ankles crossed
Gaze forward and slightly downward
Weight balanced evenly between both arms

Feel: Body supported, stable, ready to descend with control

Breathing Pattern

Standard Breathing:

Descent: Inhale during eccentric phase
Bottom: Brief hold or continue inhale
Ascent: Exhale during concentric phase
Top: Brief inhale before next rep

Valsalva Breathing (Advanced):

Pre-descent: Deep inhale, hold breath
Descent & Ascent: Maintain breath hold through repetition
Top position: Exhale and reset
Benefits: Increased intra-abdominal pressure, greater stability
Cautions: Blood pressure elevation, not for beginners or those with cardiovascular issues

Continuous Breathing (Beginner):

Constant breathing: Never hold breath
Benefits: Reduced blood pressure spikes, easier for beginners
Drawbacks: Less core stability, potentially harder sets

Repetition Completion

Full Repetition Criteria:

Descent to at least 90° elbow flexion
Controlled eccentric and concentric phases
Full elbow extension at top (no short-changing ROM)
Proper form maintained throughout
No excessive momentum or swinging

Set Completion:

Maintain form until final repetition
If form breaks, terminate set
Lower yourself safely to ground or step
Do not drop from bars (injury risk)

Tempo Variations

Standard Tempo (2-1-1-0):

2 seconds eccentric
1 second pause at bottom
1 second concentric
0 second pause at top
Use: General strength and hypertrophy

Slow Eccentric (4-1-1-0):

4 seconds eccentric
1 second pause
1 second concentric
0 second pause
Use: Hypertrophy focus, strength building, learning movement

Explosive Concentric (2-0-X-1):

2 seconds eccentric
0 second pause
Explosive concentric (as fast as possible)
1 second pause at top
Use: Power development, rate of force development

Paused Reps (2-3-1-1):

2 seconds eccentric
3 second pause at bottom
1 second concentric
1 second pause at top
Use: Eliminating momentum, strength in stretched position

💪 Muscles Worked

Primary Movers

Triceps Brachii (Primary Target - 70-75% activation):

Long Head: Originates from scapula; performs both elbow extension and shoulder extension; maximally stretched at bottom position; most activated during parallel bar dips due to shoulder extension component
Lateral Head: Largest visible portion; primary elbow extensor; maximal activation during pressing phase
Medial Head: Deep to other heads; active throughout entire range; provides stability
Function in Exercise: All three heads work to extend elbow from 90° flexion to full extension; long head particularly emphasized due to simultaneous shoulder extension

Activation Patterns:

Bottom position: All heads lengthened, long head maximally stretched
Mid-range: Peak activation of all heads
Top position: Complete contraction, medial head maintains stability

Secondary Movers

Anterior Deltoid (Front Shoulder - 20-25% activation):

Function: Shoulder flexion and horizontal adduction; stabilizes shoulder joint
Role in Exercise: Assists during ascent phase; prevents excessive shoulder extension; stabilizes humeral head in glenoid fossa
Activation: Moderate throughout movement; increases with any forward lean

Pectoralis Major - Clavicular Head (Upper Chest - 15-20% activation):

Function: Shoulder flexion, horizontal adduction, internal rotation
Role in Exercise: Assists with shoulder extension during ascent; more activation with forward lean
Activation: Lower in upright tricep dip variation; increases if torso leans forward

Anconeus:

Function: Assists triceps in elbow extension; stabilizes elbow joint
Role in Exercise: Synergist to triceps; provides joint stability
Activation: Consistent throughout pressing phase

Stabilizer Muscles

Scapular Stabilizers:

Serratus Anterior: Stabilizes scapula against ribcage; prevents winging
Rhomboids: Maintain scapular position; prevent excessive protraction
Lower Trapezius: Maintains shoulder depression; prevents elevation
Middle Trapezius: Scapular stability and retraction

Core Stabilizers:

Rectus Abdominis: Maintains trunk position; prevents excessive arch
Obliques: Prevent lateral trunk movement; rotational stability
Transverse Abdominis: Deep core stability; intra-abdominal pressure
Erector Spinae: Maintains neutral spine; prevents excessive flexion

Additional Stabilizers:

Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): Stabilize humeral head in socket; critical for shoulder health
Latissimus Dorsi: Provides shoulder stability; assists with scapular depression
Forearm Flexors/Extensors: Maintain grip; stabilize wrist joint

Muscle Activation Comparison

Tricep Dip (Upright) vs. Other Tricep Exercises:

Exercise	Tricep Activation	Long Head Emphasis	Lateral Head	Medial Head
Parallel Bar Tricep Dip	Very High (90-100%)	Very High	Very High	High
Close-Grip Bench Press	High (80-90%)	Moderate	Very High	High
Overhead Tricep Extension	High (85-95%)	Very High	Moderate	Moderate
Rope Pushdown	Moderate (70-80%)	Low	High	Moderate
Diamond Push-ups	Moderate-High (75-85%)	Moderate	High	High

Key Advantages for Tricep Development:

Allows progressive overload with added weight
Full stretch on tricep long head (shoulder extended + elbow flexed)
Complete range of motion for all three heads
Compound movement recruits maximum muscle fibers
Functional strength transfer to other pressing movements

Muscle Fiber Recruitment

Fast-Twitch vs. Slow-Twitch:

Triceps are approximately 67% fast-twitch (Type II) fibers
Dips with added weight preferentially recruit fast-twitch fibers
Higher reps (15+) recruit more slow-twitch fibers
Heavy, explosive dips optimal for maximal fast-twitch recruitment

Motor Unit Recruitment:

First reps: Small motor units, slow-twitch fibers
Middle reps: Increasing motor unit recruitment
Final reps: Maximum motor unit recruitment, fast-twitch dominance
Near failure: Complete motor unit recruitment

⚠️ Common Mistakes

Mistake 1: Excessive Forward Lean

What It Looks Like:

Torso angles significantly forward (>20°)
Chest moves toward bars
Upper body resembles chest dip position

Why It's Wrong:

Shifts emphasis from triceps to chest
Reduces tricep activation by 30-40%
Changes exercise mechanics fundamentally
Reduces effectiveness for tricep development

How to Fix:

Focus on keeping chest up and proud
Imagine pushing your back into a wall behind you
Keep elbows traveling straight back (not out to sides)
Film yourself from side view to check angle
Cue: "Stay tall" throughout movement

Coaching Cue: "Chest up, push yourself straight up to the ceiling, not forward"

Mistake 2: Shoulder Elevation (Shrugging)

What It Looks Like:

Shoulders rise toward ears during descent or ascent
Loss of shoulder depression
Neck appears shortened
Trapezius muscles visibly engaged

Why It's Wrong:

Increases impingement risk
Reduces shoulder stability
Decreases tricep activation
Creates neck tension and discomfort
Can lead to rotator cuff issues

How to Fix:

Actively depress shoulders before starting movement
Maintain depression throughout entire set
Imagine pulling shoulders down toward hips
Engage lats to assist shoulder depression
Practice shoulder depression holds before sets

Coaching Cue: "Pull your shoulders down and away from your ears, keep them there"

Mistake 3: Insufficient Depth

What It Looks Like:

Partial range of motion
Elbows only bend 45-60° instead of 90°
Quick, shallow repetitions
Limited tricep stretch

Why It's Wrong:

Reduces muscle activation and growth stimulus
Limits strength development in stretched position
Reduces functional strength transfer
Incomplete motor pattern learning

How to Fix:

Aim for upper arms parallel to ground minimum
Use tempo work to ensure full depth (4 second eccentric)
Video yourself to verify depth
Use assistance (bands) to achieve full depth with control
Mark target depth with visual reference if needed

Coaching Cue: "Descend until your elbows are at least at a 90-degree angle"

Mistake 4: Flared Elbows

What It Looks Like:

Elbows point out to sides (lateral) instead of backward
Wide elbow path
Elbows travel away from torso

Why It's Wrong:

Increases shoulder stress
Reduces tricep activation
Shifts load to shoulders and chest
Increases injury risk (especially with added weight)
Alters intended exercise mechanics

How to Fix:

Consciously keep elbows pointing straight back
Imagine trying to bend the bars backward
Think about "dragging" elbows along imaginary wall behind you
Reduce weight/assistance if needed to maintain position
Film from behind to check elbow path

Coaching Cue: "Keep your elbows traveling straight back, pointing toward the wall behind you"

Mistake 5: Bouncing at Bottom

What It Looks Like:

Rapid reversal at bottom of movement
Using stretch reflex to "bounce" back up
Loss of control at transition point
Momentum-driven ascent

Why It's Wrong:

Increases injury risk (shoulders and elbows)
Reduces time under tension
Diminishes strength development
Can cause tendon/ligament stress
Indicates insufficient control/strength

How to Fix:

Add brief pause at bottom (1-2 seconds)
Slow down eccentric phase (3-4 seconds)
Focus on smooth transition
Use assistance if needed to control bottom position
Reduce weight if using added resistance

Coaching Cue: "Control the bottom position, then smoothly push back up—no bouncing"

Mistake 6: Incomplete Lockout

What It Looks Like:

Arms not fully extended at top
Maintaining slight bend in elbows
Cutting short at top of movement
Rushed repetitions

Why It's Wrong:

Reduces tricep development in shortened position
Limits strength at lockout (important for bench press, overhead press)
Keeps constant tension (not always desired)
Incomplete range of motion

How to Fix:

Consciously extend arms fully at top
Brief pause at top position (0.5-1 second)
Feel triceps fully contract
Don't hyperextend, but achieve full extension
Count tempo to ensure full lockout

Coaching Cue: "Lock out completely at the top, arms fully straight"

Note: Some advanced lifters intentionally avoid lockout for constant tension; this is a specific technique, not a mistake, but should be programmed intentionally.

Mistake 7: Using Momentum/Swinging

What It Looks Like:

Legs swinging forward and back
Trunk rotation or lateral movement
Using hip drive to assist
Kipping motion

Why It's Wrong:

Reduces muscle activation
Develops poor movement patterns
Increases injury risk from instability
Limits strength development
Makes progression tracking difficult

How to Fix:

Keep legs straight and still
Cross ankles and maintain position
Engage core to prevent swinging
Slow down tempo to eliminate momentum
Use assistance if needed to maintain control

Coaching Cue: "Keep your entire body tight and still, move only your arms"

Mistake 8: Incorrect Bar Width

What It Looks Like:

Bars too wide (causing excessive shoulder abduction)
Bars too narrow (causing wrist discomfort and instability)

Why It's Wrong:

Wide: Excessive shoulder stress, reduced tricep activation
Narrow: Poor stability, awkward mechanics, wrist pain

How to Fix:

Adjust bar width to shoulder width or slightly wider
Hand position should feel natural and stable
Elbows should be able to travel straight back
No wrist discomfort or excessive angle
Standard distance: 18-24 inches between bars

Coaching Cue: "Find a width where your elbows can track straight back without any discomfort"

Mistake 9: Poor Head Position

What It Looks Like:

Looking straight up (head hyperextended)
Looking down at ground (excessive neck flexion)
Craning neck forward

Why It's Wrong:

Disrupts spinal alignment
Can cause neck pain
Affects balance and stability
May alter shoulder position

How to Fix:

Maintain neutral neck position
Gaze forward and slightly down (about 45° angle)
Imagine balancing book on head
Keep chin neutral (not tucked or extended)

Coaching Cue: "Keep your head neutral, looking forward and slightly down"

Mistake 10: Inconsistent Tempo

What It Looks Like:

Fast eccentric (dropping down)
Inconsistent speeds between reps
Rushing through movement

Why It's Wrong:

Reduces muscle damage stimulus
Limits time under tension
Decreases hypertrophy potential
Poor motor control development

How to Fix:

Count tempo (e.g., "1-2-down, push up")
Minimum 2 second eccentric
Match tempo across all reps
Film yourself to verify consistency

Coaching Cue: "Control every inch of the movement, count to two on the way down"

🔀 Variations

Beginner Variations

1. Band-Assisted Dips

Setup:

Loop resistance band over bars
Place knees or feet in band loop
Band provides ascending assistance (most help at bottom)

Benefits:

Reduces effective bodyweight by 20-60 lbs
Allows full range of motion with less strength
Teaches proper movement pattern
Builds volume tolerance

Progression:

Start with heavy band (2-3" width)
Progress to medium band (1-2" width)
Then light band (0.5-1" width)
Finally bodyweight only

Programming:

3-4 sets of 8-12 reps
Focus on perfect form
Progress when 12 reps achieved with control

2. Eccentric-Only Dips

Setup:

Jump or step to top position
Lower slowly (4-6 seconds)
Step down and reset

Benefits:

Builds eccentric strength (precedes concentric)
Greater muscle damage stimulus
Allows practice with full bodyweight
Neurological adaptation

Progression:

Start with 4-second lowering
Progress to 6-8 second lowering
Add pause at bottom
Eventually add concentric phase

Programming:

3-5 sets of 3-5 reps
Focus on control throughout descent
Rest 2-3 minutes between sets

3. Bench Dips (Regression)

Setup:

Hands on bench behind you
Feet on ground or elevated surface
Lower and press back up

Benefits:

Minimal strength requirement
Learn elbow tracking pattern
Builds foundational tricep strength
No setup barriers

Limitations:

Less resistance than parallel bar version
Awkward shoulder position (higher injury risk at bottom)
Limited progression potential

Progression:

Bodyweight for 15+ reps
Then elevate feet
Add weight on lap
Graduate to band-assisted parallel bar dips

4. Partial Range Dips

Setup:

Perform dips through limited range
Start with top half (full lockout to 45° bend)
Gradually increase depth

Benefits:

Builds confidence
Strengthens lockout specifically
Allows heavier loads in partial range
Reduces shoulder stress

Progression:

Week 1-2: Top third range
Week 3-4: Top half range
Week 5-6: Three-quarter range
Week 7+: Full range

Intermediate Variations

5. Weighted Dips (Dip Belt)

Setup:

Wear dip belt around waist
Attach weight plate(s) to belt chain
Start with 5-10 lbs added

Benefits:

Progressive overload
Continued strength development
Increased hypertrophy stimulus
Quantifiable progress tracking

Progression Guidelines:

Add 2.5-5 lbs when achieve target reps
Typical progression: 5, 10, 15, 25, 35, 45 lbs over months
Advanced lifters may reach 100+ lbs

Programming:

3-4 sets of 6-10 reps
Longer rest periods (2-3 minutes)
Prioritize form over load

Safety Notes:

Ensure belt is secure
Start conservative with weight
Don't sacrifice depth for load

6. Tempo Dips (Various Tempos)

Common Tempo Variations:

Slow Eccentric (4-0-1-0):

4 second descent, 1 second ascent
Maximizes time under tension
Excellent for hypertrophy

Paused (2-3-1-1):

3 second pause at bottom
Eliminates stretch reflex
Builds strength in stretched position

1.5 Reps (2-0-1-0 + half rep):

Full rep, then half rep from top
Increased volume without full rep
Extra work in shortened position

Programming:

3-4 sets of 6-10 reps
Adjust load/assistance for tempo
Rotate tempos every 3-4 weeks

7. L-Sit Dips

Setup:

Hold legs straight out in front (parallel to ground)
Perform dip while maintaining L-position
Requires significant core strength

Benefits:

Massive core engagement
Improved body control
Increased difficulty without added weight
Functional strength development

Prerequisites:

Proficient at regular dips (15+ reps)
Able to hold L-sit for 20+ seconds
Strong hip flexors and core

Programming:

3-4 sets of 5-8 reps
May need to reduce depth initially
Progress gradually

8. Feet-Elevated Dips

Setup:

Place feet on box or bench behind you
Body more horizontal
Increases loading on upper body

Benefits:

Increased difficulty without equipment
Slightly more chest engagement
Different stimulus variation

Considerations:

Changes leverage
May require bar width adjustment
More difficult to maintain form

Advanced Variations

9. Heavy Weighted Dips (45+ lbs)

Setup:

Same as weighted dips but with significant load
May require partner assistance getting into position
45-100+ lbs added

Benefits:

Maximum strength development
Significant hypertrophy stimulus
Carryover to other pressing movements
Advanced progression

Programming:

3-5 sets of 4-6 reps
Long rest periods (3-5 minutes)
Periodized programming recommended
May use varying weights across sets

Safety Considerations:

Ensure complete warmup
Have spotter if loading heavy
Monitor shoulder health closely
Deload weeks important

10. Ring Dips (Unstable Surface)

Setup:

Performed on gymnastic rings instead of fixed bars
Requires significant stabilization
Advanced coordination requirement

Benefits:

Maximum stabilizer activation
Increased core engagement
Improved body control
Functional strength

Considerations:

Significantly harder than parallel bar version
Requires separate progression
Covered in detail in separate guide
May need regression to assisted ring dips

11. Russian Dips (Straight Bar)

Setup:

Performed on single straight bar
Hands in front of bar
Body leans forward over bar
Advanced gymnastic skill

Benefits:

Extreme tricep and core engagement
Unique stimulus
Gymnastic strength skill

Prerequisites:

Proficient weighted dips (50+ lbs)
Excellent shoulder mobility and stability
Experience with gymnastic movements

Note: High skill requirement; seek coaching

12. Korean Dips (Behind Bar)

Setup:

Hands behind straight bar
Body in front of bar
Extreme shoulder extension
Very advanced movement

Benefits:

Maximum shoulder mobility development
Unique strength quality
Impressive skill demonstration

Risks:

Very high shoulder stress
Easy to injure without preparation
Requires months of specific preparation

Not recommended without: Gymnastics coaching, extensive shoulder preparation

📊 Programming

For Beginners (0-6 Months Training)

Goal: Learn movement pattern, build foundational strength

Phase 1: Learning (Weeks 1-4)

Exercise: Band-assisted dips or eccentric-only dips
Volume: 3 sets of 5-8 reps
Frequency: 2x per week
Rest: 2-3 minutes between sets
Tempo: 3-1-1-1 (3 sec down, 1 sec pause, 1 sec up, 1 sec top)
Progression: Focus on form, consistent depth, control

Phase 2: Strength Building (Weeks 5-12)

Exercise: Progress to lighter band or bodyweight
Volume: 3-4 sets of 6-10 reps
Frequency: 2x per week
Rest: 2 minutes between sets
Tempo: 2-0-1-1
Progression: Add reps until 10 achieved, then reduce assistance or add set

Sample Weekly Structure:

Day 1 (Monday): Dips 3x8, then tricep accessories
Day 2 (Thursday): Dips 3x6-8, then chest work
Other days: Lower body, back, rest

Complementary Exercises:

Close-grip push-ups: 3x10-15
Overhead tricep extensions: 3x12-15
Face pulls: 3x15-20 (shoulder health)

For Intermediate (6-24 Months Training)

Goal: Build significant strength and muscle mass

Linear Progression (Weeks 1-8)

Exercise: Bodyweight or lightly weighted dips (5-25 lbs)
Volume: 4 sets of 8-12 reps
Frequency: 2-3x per week
Rest: 2-3 minutes
Tempo: 2-0-1-0
Progression: Add 2.5-5 lbs when complete 4x12

Hypertrophy Block (Weeks 9-16)

Exercise: Weighted dips + volume work
Volume:
- Main work: 4 sets of 8-10 reps (with weight)
- Back-off set: 1x15-20 (bodyweight)
Frequency: 2x per week
Rest: 2 minutes main sets, 90 sec back-off
Tempo: 3-0-1-0 (emphasize eccentric)
Progression: Add volume (reps or sets) before adding weight

Sample Weekly Structure:

Day 1 (Heavy): Weighted dips 4x8 @ 25-35 lbs
Day 2 (Volume): Bodyweight dips 4x12-15
Day 3 (Optional): Light dips 3x10 or accessory only

Complementary Exercises:

Overhead press: 3-4x6-8
Close-grip bench press: 3x8-10
Cable tricep extensions: 3x12-15
Face pulls: 3x20

For Advanced (2+ Years Training)

Goal: Maximum strength, continued progression, variation

Strength Block (Weeks 1-6)

Exercise: Heavy weighted dips
Volume: 5 sets of 4-6 reps
Load: 45-100+ lbs added
Frequency: 2x per week
Rest: 3-5 minutes
Tempo: 2-0-X-1 (explosive concentric)
Progression: Linear progression, add 2.5-5 lbs per week

Hypertrophy Block (Weeks 7-12)

Exercise: Moderate weighted dips + variations
Volume:
- Day 1: Weighted dips 4x8-10 @ 35-45 lbs
- Day 2: Tempo dips (4-1-1-1) 3x8
- Day 3: L-sit dips 3x6-8
Frequency: 3x per week
Rest: 2-3 minutes
Progression: Increase reps, then weight or difficulty

Peaking Block (Weeks 13-16)

Exercise: Heavy weighted dips, test max
Volume: Wave loading
- Week 13: 5x5 @ 80% max
- Week 14: 4x4 @ 85% max
- Week 15: 3x3 @ 90% max
- Week 16: Test 1-3RM
Frequency: 1-2x per week
Rest: 4-5 minutes

Deload (Week 17)

Volume: 50% normal volume
Intensity: 70% normal load
Purpose: Recovery and adaptation

Sample Weekly Split (Hypertrophy Block):

Monday (Heavy): Weighted dips 4x8 @ 40 lbs + accessories
Wednesday (Technique): Tempo dips 3x8 (4 sec eccentric)
Friday (Variation): L-sit dips 3x6 + high-rep bodyweight

Complementary Exercises:

Heavy overhead press: 4x4-6
Board press or floor press: 3x6-8
Weighted push-ups: 3x10
Various tricep accessories: 3-4x10-15

Specific Training Goals

Strength Focus (Low Reps, Heavy Weight)

Sets x Reps: 5x5 or 5x3
Load: 70-90% of max (weighted)
Frequency: 2x per week
Rest: 3-5 minutes
Tempo: Controlled eccentric, explosive concentric
Progression: Add 2.5-5 lbs per week

Hypertrophy Focus (Muscle Growth)

Sets x Reps: 4x8-12 or 3x10-15
Load: 60-75% of max
Frequency: 2-3x per week
Rest: 90 seconds to 2 minutes
Tempo: Slow eccentric (3-4 sec), controlled concentric
Progression: Add reps, then sets, then weight

Endurance Focus (High Reps)

Sets x Reps: 3-4x15-25
Load: Bodyweight or light weight
Frequency: 3x per week
Rest: 60-90 seconds
Tempo: Standard (2-0-1-0)
Progression: Add reps to 25, then add set

Power Focus (Explosive)

Sets x Reps: 6x3-5
Load: 50-70% of max
Frequency: 2x per week (not close to failure)
Rest: 3-4 minutes (complete recovery)
Tempo: 2-0-X-1 (explosive up)
Progression: Increase bar speed, then load

Integration with Training Programs

Push/Pull/Legs Split:

Push Day: Dips as primary or secondary tricep exercise
Placement: After horizontal press (bench), before isolation
Volume: 3-4 sets of 8-12 reps

Upper/Lower Split:

Upper Days: One heavy, one volume session per week
Placement: After main press, before small accessories
Volume: 3-4 sets of 6-10 reps

Full Body:

Each session: 2-3 sets as part of push work
Frequency: 3x per week
Volume: Lower per session, higher weekly total

Bodyweight Training Program:

Primary exercise: Core of push day programming
Progression: From assisted to weighted over months/years
Volume: 4-5 sets of 6-15 reps depending on goal

Periodization Models

Linear Periodization (12 weeks):

Weeks 1-4: 4x12 (hypertrophy)
Weeks 5-8: 4x8 (strength-hypertrophy)
Weeks 9-11: 5x5 (strength)
Week 12: Deload 3x8

Undulating Periodization (Weekly):

Monday: Heavy 5x5
Wednesday: Volume 4x10-12
Friday: Technique/tempo 3x8

Block Periodization:

Block 1 (4 weeks): Hypertrophy accumulation
Block 2 (3 weeks): Strength intensification
Block 3 (2 weeks): Peaking
Week 10: Deload

Volume Landmarks

Minimum Effective Volume (MEV):

6-8 sets per week for tricep growth
2-3 sets per session

Maximum Adaptive Volume (MAV):

12-18 sets per week
Optimal for most intermediate lifters

Maximum Recoverable Volume (MRV):

20-25 sets per week
Varies significantly by individual
Beyond this: overtraining risk

Deload Indicators:

Persistent joint pain
Decreased performance
Poor sleep or motivation
Every 4-8 weeks prophylactically

Progression Strategies

Linear Progression:

Add reps until top of range achieved
Then add 2.5-5 lbs
Repeat
Works for: Beginners to early intermediate

Double Progression:

Add reps across sets until all sets at top range
Then add weight and drop to bottom of range
Example: 4x8 → 4x12, then add 5 lbs → 4x8
Works for: Intermediate lifters

Wave Loading:

Vary intensity across sets
Example: 8 reps, 6 reps, 4 reps, 6 reps, 8 reps (descending then ascending)
Works for: Advanced lifters, strength focus

Cluster Sets:

Break sets into mini-sets with brief rest
Example: 3x(3+2+2) with 20 seconds between clusters
Works for: Strength and power development

🔄 Alternatives & Progressions

Easier Alternatives (Regressions)

1. Push-Ups (Close Grip)

When to Use: Cannot perform dips yet, building foundational strength Similarity: 65% - Same pushing pattern, less loading Muscles: Triceps, chest, shoulders Benefits: Scalable difficulty (incline, flat, decline), minimal equipment Progression Path: Incline push-ups → flat → decline → dips

2. Bench Dips

When to Use: Learning dip movement, insufficient strength for parallel bars Similarity: 70% - Similar path, different loading Muscles: Triceps (less overall activation than parallel bar version) Benefits: Low barrier to entry, teaches elbow path Limitations: Awkward shoulder position, limited progression Progression Path: Bench dips → band-assisted bar dips → full dips

3. Chair or Box Dips

When to Use: No parallel bars available, home training Similarity: 75% - Very similar setup to parallel bars Muscles: Same as parallel bar dips Benefits: Can be done anywhere with two stable surfaces Setup: Two chairs or boxes shoulder-width apart Limitations: Stability concerns, less ideal than proper bars

4. Machine-Assisted Dips

When to Use: Learning movement in gym setting Similarity: 85% - Exact movement with assistance Muscles: Identical to parallel bar dips Benefits: Precise assistance control, easy progression tracking Limitations: Machine-dependent, less stabilizer activation Progression Path: Reduce assistance until bodyweight achieved

Similar Difficulty Alternatives

1. Close-Grip Bench Press

When to Use: Shoulder discomfort with dips, want barbell variation Similarity: 75% - Different mechanics but similar muscle activation Muscles: Triceps (all heads), chest, anterior deltoids Benefits: Easier to load progressively, less shoulder stress Differences: Horizontal vs vertical pressing, different stabilizer demands Typical Loading: 60-70% of regular bench press max

2. JM Press

When to Use: Accessory for tricep strength, lockout weakness Similarity: 65% - Hybrid between close-grip bench and skull crusher Muscles: Heavy tricep focus, especially lockout range Benefits: Great for powerlifting lockout strength Differences: Partial ROM, specific application

3. Weighted Push-Ups (Close Grip)

When to Use: No dip bars available, home training with weight vest Similarity: 70% - Similar mechanics, different angle Muscles: Triceps, chest, shoulders, core Benefits: Scalable, available anywhere Progression: Add weight vest, elevate feet, use resistance bands

More Difficult Progressions

1. Weighted Dips (Progressive Loading)

When to Progress: Can perform 12-15 bodyweight dips with perfect form Similarity: 100% - Exact same movement with added resistance Starting Weight: 5-10 lbs Benefits: Continued progression, quantifiable improvement Long-term Goal: 50-100+ lbs for advanced lifters

2. Ring Dips

When to Progress: Strong on parallel bars (bodyweight 15+ reps), want instability challenge Similarity: 90% - Same movement, significantly harder stabilization Difficulty Increase: 30-50% harder than parallel bars Benefits: Maximum stabilizer activation, functional strength Prerequisites: Solid parallel bar dips, ring support hold mastery

3. L-Sit Dips

When to Progress: Strong dips + strong L-sit hold (20+ seconds) Similarity: 95% - Adds massive core component Difficulty Increase: 40-60% harder than regular dips Benefits: Core strength, body control, no equipment needed Prerequisites: 12+ clean dips, 30+ second L-sit

4. Russian Dips (Straight Bar)

When to Progress: Very advanced (weighted dips 50+ lbs), want skill challenge Similarity: 70% - Different mechanics but related skill Difficulty Increase: Significantly harder, different skill set Benefits: Impressive strength demonstration, unique stimulus Prerequisites: Strong weighted dips, excellent shoulder mobility, coaching recommended

5. Korean Dips

When to Progress: Elite level, extensive shoulder preparation Similarity: 60% - Related but very different mechanics Difficulty Increase: Extreme Benefits: Maximum shoulder extension strength and mobility Prerequisites: Months of specific preparation, coaching essential Caution: High injury risk without proper progression

Exercise Substitutions by Limitation

No Parallel Bars Available:

Weighted push-ups (close grip)
Two stable chairs or boxes
TRX/ring push-ups (feet elevated)
Close-grip floor press

Shoulder Pain/Discomfort:

Close-grip bench press
Floor press (reduced ROM)
Overhead tricep extensions (if pain-free)
Avoid dips until issue resolved

Elbow Pain:

Reduce range of motion (partial dips)
Use assistance to reduce load
Cable tricep extensions (lighter load)
Address inflammation and rest

Insufficient Strength:

Band-assisted dips (heavy band)
Machine-assisted dips
Eccentric-only dips
Bench dips (temporary)

Training at Home:

Doorway dip bars (mounted)
Parallel bar stands (purchased)
Two chairs (ensure stability)
Weighted push-ups (close grip)

Progression Timeline Example

Month 1-2: Foundation

Band-assisted dips: 3x8-10
Or eccentric-only: 4x4-5

Month 3-4: Bodyweight Mastery

Bodyweight dips: 3x5-8
Focus on perfect form and depth

Month 5-6: Volume Building

Bodyweight dips: 4x8-12
Add back-off set: 1x15+

Month 7-12: Adding Weight

Weighted dips: 4x8 @ 10-25 lbs
Progressive overload

Year 2: Strength Development

Weighted dips: 4x6-8 @ 35-50 lbs
Explore variations (L-sit, tempo)

Year 3+: Advanced Training

Heavy weighted dips: 50-100+ lbs
Ring dips mastery
Advanced variations

🛡️ Safety & Contraindications

Absolute Contraindications (Do Not Perform)

Active Shoulder Injury:

Rotator cuff tears (partial or complete)
Labral tears
Acute shoulder impingement
Shoulder dislocation (recent)
Acute bursitis Why: Dips place significant stress on shoulder joint; can worsen injury Alternative: Focus on rehabilitation exercises, revisit after clearance

Recent Upper Body Surgery:

Shoulder surgery (within 6-12 months)
Elbow surgery
Pectoral repair
Wrist surgery Why: Surgical sites need complete healing before loaded exercise Timeline: Follow surgeon/physical therapist guidance (typically 6-12 months)

Acute Elbow Injuries:

Elbow tendinitis (severe)
Olecranon bursitis (active inflammation)
Elbow ligament injuries
Triceps tendon issues Why: Direct stress on inflamed or injured structures Alternative: Address inflammation first, use non-aggravating exercises

Severe Osteoporosis:

High fracture risk
Diagnosed osteoporosis without management Why: Risk of stress fractures from loading Consideration: May be acceptable with medical clearance and lighter loads

Relative Contraindications (Proceed with Caution)

Chronic Shoulder Impingement:

Consideration: May worsen with dips, especially if poor form
Modifications:
- Reduce depth (partial ROM)
- Ensure perfect shoulder depression
- Strengthen rotator cuff first
- Use assistance to reduce load
Decision: Trial carefully; discontinue if pain increases

Thoracic Outlet Syndrome:

Consideration: Shoulder depression may compress neurovascular bundle
Modifications: Limit depth, monitor symptoms carefully
Decision: Consult physician; may need to avoid entirely

Previous Shoulder Dislocation (Resolved):

Consideration: Risk of re-dislocation if instability remains
Modifications:
- Ensure complete rehab first
- Progress slowly (band-assisted initially)
- Focus on rotator cuff strength
- Avoid extreme depths initially
Timeline: Typically 6-12 months post-injury before full dips

Wrist Issues:

Wrist arthritis
Previous wrist fractures
Carpal tunnel syndrome Modifications:
Wrist wraps for support
Neutral grip bars (parallel)
Reduce added weight
May need to avoid if severe pain

Elbow Hyperextension:

Consideration: Risk of hyperextension at lockout
Modifications:
- Don't force complete lockout
- Stop just before full extension
- Build elbow stability
Decision: Usually manageable with awareness

Pectoralis Major Strain (Recovered):

Consideration: Upright dip relatively safe, but monitor
Timeline: Wait 8-12 weeks post-strain, progress gradually
Modifications: Start with partial ROM, no added weight initially

Warning Signs to Stop Immediately

Sharp Pain:

Location: Shoulder, elbow, or chest
Character: Sudden, acute, stabbing
Action: Stop set immediately, assess cause
Follow-up: Rest, ice, evaluate if persists

Grinding or Clicking:

Location: Shoulder joint
Character: Audible or palpable crepitus with pain
Action: Stop exercise
Follow-up: May indicate cartilage or labral issue; seek evaluation

Numbness or Tingling:

Location: Arms, hands, fingers
Character: Nerve-related symptoms
Action: Stop immediately
Follow-up: May indicate nerve compression; seek evaluation

Excessive Instability:

Character: Feeling of shoulder "giving out" or unstable
Action: Stop exercise
Follow-up: Possible instability; needs assessment

Progressive Pain:

Character: Pain that worsens with each rep or across sets
Action: Stop set, reduce load or assistance
Follow-up: May indicate overuse; reduce volume

Injury Prevention Strategies

Proper Warm-Up Protocol:

General Warm-Up (5-10 minutes):

Light cardio (rowing, bike, jumping jacks)
Arm circles (both directions)
Shoulder dislocations (with band or PVC)
Scapular wall slides

Specific Warm-Up (5-10 minutes):

Band pull-aparts: 2x15
Face pulls: 2x15
External rotation (band): 2x12 each arm
Push-ups (progressively closer grip): 2x10
Dip support holds: 2x20 seconds
Eccentric dips (slow): 2x3-5
Band-assisted dips: 1-2x5 (light band)
First working set: 50% volume/intensity

Technique Maintenance:

Film yourself regularly (monthly minimum)
Focus on shoulder depression throughout
Maintain upright posture
Control eccentric phase (never drop)
Achieve consistent depth
Complete full ROM on every rep

Volume Management:

Start conservative (below maximum capacity)
Increase volume gradually (10% per week maximum)
Include deload weeks (every 4-8 weeks)
Monitor cumulative fatigue
Don't train through pain

Recovery Practices:

Adequate sleep (7-9 hours)
Proper nutrition (sufficient protein and calories)
Hydration
Rest days between dip sessions (48+ hours)
Active recovery (light movement, stretching)

Prehabilitation Exercises:

Rotator Cuff Strengthening:

External rotation: 3x15
Internal rotation: 3x15
Cuban press: 3x12
Face pulls: 3x20

Scapular Stabilization:

Scapular push-ups: 3x15
YTW raises: 3x10 each
Wall slides: 3x12

Elbow Health:

Hammer curls: 3x12
Wrist curls: 3x15
Eccentric wrist extensions: 3x12

Shoulder Mobility:

Doorway stretch: 2x30 seconds each
Sleeper stretch: 2x30 seconds each
Cross-body stretch: 2x30 seconds each

Equipment Safety

Bar Inspection:

Check stability before every use
Ensure bars are securely mounted
No sharp edges or damage
Weight capacity appropriate for your bodyweight + added weight

Dip Belt Safety:

Inspect belt and chain regularly for wear
Ensure plates are secure
Belt positioned correctly (around hips, not waist)
Start conservative with weight

Training Environment:

Adequate clearance around bars
Non-slip floor surface
No obstacles below bars
Adequate ceiling height

Age-Specific Considerations

Youth Athletes (<18 years):

Ensure growth plates closed before heavy loading
Focus on bodyweight mastery
Emphasize technique over load
Monitor volume carefully (growing bodies recover differently)
Generally safe for mid-to-late teens with proper supervision

Older Adults (50+ years):

May need longer warm-up
Joint health more critical (arthritis common)
Healing slower; be conservative with progression
May need reduced ROM if mobility limited
Still highly beneficial for bone density and strength

Masters Athletes (40+ years):

Recovery takes longer; adjust frequency
Injury risk higher; prioritize form
May need more prehab/mobility work
Deload more frequently
Still capable of significant strength gains

Medical Conditions

Cardiovascular Issues:

Valsalva maneuver increases blood pressure significantly
May need to use continuous breathing technique
Consult cardiologist if concerns
Monitor heart rate and symptoms

Hypertension (High Blood Pressure):

Avoid extreme valsalva (breath-holding)
Use controlled breathing throughout
May need medical clearance for heavy loading

Hernias:

Avoid heavy loading that increases intra-abdominal pressure
Consult physician
May need to avoid exercise entirely

Pregnancy:

Generally avoid after first trimester
Balance and stability concerns
Hormonal changes affect ligament laxity
Consult physician

When to Seek Professional Help

Consult Physical Therapist if:

Pain persists beyond 2 weeks despite rest
Significant loss of range of motion
Visible swelling or deformity
Weakness in arm or shoulder
Previous injury with recurring symptoms

Consult Physician if:

Severe acute pain
Suspected fracture or dislocation
Numbness/tingling persisting or worsening
Any medical condition that may be affected
Unclear if exercise is safe for you

Consult Qualified Coach if:

Learning exercise for first time
Difficulty achieving proper form
Plateaued progress
Want personalized programming

Return to Training After Injury

General Protocol:

Complete Pain-Free ROM: Regain full mobility without pain
Rehabilitation Exercises: Complete physical therapy protocol
Gradual Reintroduction: Start with band-assisted or eccentric-only
Monitor Symptoms: Any pain increase = back off
Progressive Loading: Increase load 10% per week maximum
Full Return: When pain-free at previous working weights

Timeline Varies by Injury:

Minor strain: 2-4 weeks
Moderate injury: 6-12 weeks
Major injury/surgery: 6-12 months

Red Flags During Return:

Increasing pain with training
Pain persisting beyond workout
Night pain or pain at rest
Weakness compared to other side
Instability feeling

🦴 Joints Involved

Primary Joints

Glenohumeral Joint (Shoulder)

Joint Type: Ball-and-socket synovial joint

Bones Involved:

Humeral head (ball)
Glenoid fossa of scapula (socket)

Movement in Exercise:

Primary action: Shoulder extension (humeral extension)
Range: From approximately 30-45° shoulder flexion (bottom position) to neutral/slight extension (top position)
Movement arc: ~45-60° of shoulder motion

Muscles Acting on Joint:

Agonists: Triceps long head, posterior deltoid, latissimus dorsi
Stabilizers: Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
Antagonists: Anterior deltoid (lengthens)

Stresses on Joint:

Compression: Bodyweight + added load compressing humeral head into glenoid
Shear: Anterior-posterior forces, especially at bottom position
Tension: Rotator cuff maintains centration of humeral head

Injury Risks:

Impingement syndrome (if poor shoulder depression)
Anterior shoulder instability (excessive depth without control)
Rotator cuff strain (inadequate stabilization)
Labral damage (extreme loading or instability)

Joint Health Strategies:

Maintain shoulder depression throughout
Adequate rotator cuff strengthening
Controlled descent (no dropping)
Appropriate depth for mobility level
Progressive loading (don't rush weight increases)

Elbow Joint Complex

Joint Type: Hinge joint (primarily)

Bones Involved:

Humerus (upper arm)
Ulna (forearm, primarily)
Radius (forearm, assists)

Specific Articulations:

Humeroulnar joint (hinge)
Humeroradial joint (hinge and pivot)
Proximal radioulnar joint (pivot)

Movement in Exercise:

Primary action: Elbow extension (straightening arm)
Range: From ~90° flexion (bottom) to full extension (~0-5° remaining)
Movement arc: ~85-90° of elbow motion

Muscles Acting on Joint:

Agonists: Triceps brachii (all three heads), anconeus
Stabilizers: Brachialis, brachioradialis, wrist flexors/extensors
Antagonists: Biceps brachii, brachialis (lengthen eccentrically)

Stresses on Joint:

Compression: Forces compress olecranon into olecranon fossa at lockout
Tension: Triceps tendon experiences high tensile load
Shear: Minimal due to stable hinge configuration

Injury Risks:

Triceps tendinitis/tendinopathy (overuse)
Olecranon bursitis (compression at lockout if hyperextending)
Medial/lateral epicondylitis (forearm overuse)
Hyperextension injury (if forcing lockout excessively)

Joint Health Strategies:

Don't hyperextend elbows at lockout
Progressive loading (avoid large jumps in weight)
Adequate warm-up
Elbow prehab exercises (curls for tissue balance)
Monitor volume (don't exceed recovery capacity)

Scapulothoracic Joint

Joint Type: Not a true joint; functional articulation

Structures Involved:

Scapula (shoulder blade)
Thoracic ribcage (posterior chest wall)

Movement in Exercise:

Primary action: Scapular depression (downward rotation)
Secondary: Slight protraction during descent, retraction during ascent
Range: Significant scapular movement throughout exercise

Muscles Acting on Joint:

Scapular Depressors: Lower trapezius, latissimus dorsi, pectoralis minor
Scapular Stabilizers: Serratus anterior, rhomboids, middle trapezius
Scapular Elevators (antagonists): Upper trapezius, levator scapulae

Stresses on Joint:

Muscular: High demand on scapular stabilizers
Coordination: Requires precise scapular control throughout

Injury Risks:

Scapular winging (serratus anterior weakness)
Upper trap dominance (inadequate depression)
Scapular dyskinesia (poor movement patterns)

Joint Health Strategies:

Active scapular depression throughout exercise
Scapular strengthening exercises (push-ups plus, wall slides)
Awareness of scapular position
Avoid shoulder shrugging

Secondary Joints

Sternoclavicular Joint

Joint Type: Saddle synovial joint

Bones Involved:

Medial end of clavicle
Manubrium of sternum
First costal cartilage

Movement in Exercise:

Elevation/depression with scapular movement
Protraction/retraction with shoulder movement
Small but important for shoulder mechanics

Injury Risks:

Rare in dips
Possible strain with poor scapular control

Acromioclavicular Joint (AC Joint)

Joint Type: Plane synovial joint

Bones Involved:

Lateral end of clavicle
Acromion of scapula

Movement in Exercise:

Moves with scapula during depression/elevation
Stabilizes clavicle to scapula

Injury Risks:

AC joint sprain (excessive loading or poor control)
Usually from previous injury being aggravated

Wrist Joints

Joint Type: Multiple complex articulations

Bones Involved:

Radius and ulna (forearm)
Carpal bones (wrist)
Metacarpals (hand)

Movement in Exercise:

Minimal movement (wrist remains relatively neutral)
Isometric contraction maintains position
Some extension force from body weight

Stresses on Joint:

Compression forces (bodyweight transmitted through hands)
Some extension moment (wrist wants to extend)

Injury Risks:

Wrist pain if excessive extension
Strain if wrist flexibility limited

Joint Health Strategies:

Maintain neutral wrist position
Use wrist wraps if needed for support
Adequate grip on bars
Wrist flexibility and strengthening exercises

Joint Movement Summary

Concentric Phase (Ascending):

Shoulder: Extension (moving from flexion to neutral)
Elbow: Extension (straightening from bent position)
Scapula: Depression maintained, slight retraction
Wrist: Isometric hold (maintaining neutral)

Eccentric Phase (Descending):

Shoulder: Flexion (controlled lengthening of extensors)
Elbow: Flexion (controlled lengthening of extensors)
Scapula: Maintaining depression, possible slight protraction
Wrist: Isometric hold (maintaining neutral)

Joint Health Maintenance

Mobility Requirements:

Shoulder flexion: Minimum 120° (prefer 150°+)
Shoulder internal rotation: Adequate for bottom position
Elbow flexion: Full range (150°+)
Elbow extension: Complete (0-5° from straight)
Wrist extension: Adequate to maintain neutral grip

Flexibility Exercises:

Doorway pec stretch: 2x30 seconds
Sleeper stretch (internal rotation): 2x30 seconds
Triceps stretch: 2x30 seconds
Wrist flexion/extension stretches: 2x20 seconds

Joint-Specific Strengthening:

Shoulder: Rotator cuff exercises, face pulls
Elbow: Biceps curls (tissue balance), hammer curls
Scapula: Scapular push-ups, YTW raises
Wrist: Wrist curls, wrist extensions

Monitoring Joint Health:

No pain during or after exercise
No swelling or inflammation
Full pain-free range of motion
No clicking or grinding with pain
Symmetrical strength bilaterally

❓ Common Questions

Technique Questions

Q: Should my elbows be completely locked out at the top?

A: Yes, achieve full elbow extension at the top of each repetition. This ensures you're training through complete range of motion and properly working the triceps through their full contraction. However, "locked out" doesn't mean hyperextended—stop at full anatomical extension without forcing the joint beyond its natural range. The brief pause at full extension allows you to reset position, maintain tension, and prepare for the next rep.

Exception: Some advanced lifters use "constant tension" techniques where they maintain a slight bend at the top. This is an intentional variation, not the standard technique.

Q: How far down should I go?

A: The standard target is to descend until your upper arms are parallel to the ground, which typically means your elbows are at approximately 90 degrees of flexion. This provides adequate range of motion for tricep development while being safe for most shoulders.

Can go deeper if: You have excellent shoulder mobility, no shoulder pain, and good control. Should go shallower if: You experience shoulder discomfort, have limited mobility, or are just learning the movement.

The key is consistency—use the same depth for all reps to accurately track progress.

Q: Should I lean forward or stay upright?

A: For tricep-focused dips on parallel bars, maintain a relatively upright torso position (minimal forward lean, less than 10-15 degrees). This keeps the emphasis on the triceps rather than the chest. Your torso angle naturally changes slightly during the movement, but the intent should be to stay as upright as possible.

If you lean forward significantly (20+ degrees), you're performing more of a chest dip variation, which shifts emphasis to the pectorals. Both are valid exercises, but they train different muscles—be intentional about which you're performing.

Q: My shoulders hurt when I do dips. What should I do?

A: Stop immediately and assess the cause. Common causes of shoulder pain in dips:

Inadequate shoulder depression: Ensure you're actively pulling shoulders down throughout
Excessive depth: Reduce ROM to pain-free range
Poor mobility: Work on shoulder flexibility before loading the pattern
Flared elbows: Keep elbows tracking straight back
Too much weight too soon: Reduce load or use assistance

If pain persists despite technique corrections, substitute with close-grip bench press or push-ups and consult a physical therapist. Don't train through pain.

Q: Is it better to do dips fast or slow?

A: For most goals, a controlled tempo is superior:

Eccentric (down): 2-3 seconds minimum, controlled throughout
Concentric (up): 1-2 seconds, powerful but controlled

Slow eccentrics (3-4+ seconds) are excellent for hypertrophy and building control. Very fast/explosive concentrics are appropriate for power training but should still maintain control.

Avoid: Dropping quickly into the bottom position (injury risk) or using momentum to bounce out of the bottom.

Q: How many reps should I be able to do before adding weight?

A: A common benchmark is 12-15 strict bodyweight dips with full ROM before adding external resistance. This ensures you have adequate base strength, proper technique, and joint conditioning.

However, you can add weight earlier if:

You can perform 8+ reps with perfect form
You want to train in lower rep ranges (5-8)
Your goal is maximum strength rather than just hypertrophy

Start conservative—add just 5-10 lbs initially and ensure form doesn't break down.

Q: Are dips bad for your shoulders?

A: No, dips are not inherently bad for shoulders when performed correctly. They're actually excellent for building shoulder stability and strength. However, they can aggravate shoulder issues if:

Performed with poor technique (elevated shoulders, excessive depth, poor control)
You have pre-existing shoulder injuries or conditions
Volume or intensity increases too rapidly
Mobility is inadequate for the movement

With proper technique, appropriate progression, and healthy shoulders, dips are safe and highly effective.

Programming Questions

Q: How often should I do dips per week?

A: For most people, 2-3 times per week is optimal:

Beginners: 2x per week (allows adequate recovery while learning)
Intermediate: 2-3x per week (can handle higher frequency with conditioning)
Advanced: 2-3x per week (intensity is higher, may need more recovery)

Ensure at least 48 hours between dip sessions. If training 3x per week, vary intensity (heavy, medium, light or different rep ranges).

Q: Should dips be my primary tricep exercise?

A: Dips can absolutely be a primary tricep builder, especially for intermediate and advanced lifters. They allow significant loading, train through full ROM, and recruit maximum muscle fibers.

However, a well-rounded program might include:

Primary: Dips (compound, heavy)
Secondary: Overhead tricep extension (emphasizes long head differently)
Accessory: Cable tricep extensions (isolation, pump)

Dips alone can build impressive triceps, but variety can be beneficial for complete development and injury prevention.

Q: Can I do dips and bench press in the same workout?

A: Yes, this is a common and effective combination. Typical order:

Bench press first: Requires more technical focus, use fresh
Dips second: Still heavy but already warmed up
Accessories: Isolation work

Alternative approach:

Bench press (primary): 4-5 sets heavy
Dips (secondary/accessory): 3 sets higher reps (10-15)

Avoid: Doing dips heavy right before bench press, as pre-fatigued triceps will limit bench performance.

Q: I can do 20+ bodyweight dips. Should I add weight or keep increasing reps?

A: At 20+ reps, you're primarily training muscular endurance rather than strength or optimal hypertrophy. For most goals, adding weight is more effective:

Add weight if goal is:

Muscle growth (hypertrophy)
Maximum strength
Variation in stimulus

Keep progressing reps if goal is:

Muscular endurance specifically
Bodyweight fitness challenges
You have no access to additional weight

Recommended: Transition to weighted dips (starting with 5-10 lbs) and work in the 6-12 rep range for continued strength and muscle gains.

Q: What's a good weight to aim for in weighted dips?

A: Progression benchmarks (for a 180 lb male as example):

Beginner: Bodyweight for 8-12 reps
Intermediate: Bodyweight + 25-45 lbs for 8-10 reps
Advanced: Bodyweight + 50-90 lbs for 6-8 reps
Elite: Bodyweight + 100+ lbs for 5+ reps

Remember: These are goals to work toward over months/years. Progress gradually (2.5-5 lbs at a time).

For perspective: Adding 45 lbs (one plate) for reps is a solid intermediate accomplishment. Adding 90+ lbs is very advanced.

Q: Should I train to failure on dips?

A: Depends on your goal and experience level:

Occasional failure (1-2 reps from failure):

Can be beneficial for hypertrophy
Ensures adequate stimulus
Appropriate for intermediate+ lifters

Regular training to failure:

Not recommended as primary strategy
Increases injury risk (form breaks down)
Extends recovery time significantly
Can lead to overtraining

Best practice: Stay 1-3 reps from failure on most sets. Occasionally push closer to failure on final sets. Leave true failure (unable to complete rep) for rare occasions.

Comparison Questions

Q: Are dips better than push-ups?

A: Neither is universally "better"—they serve different purposes:

Dips advantages:

Heavier load (trains strength better)
Easier to add weight for progression
Greater tricep activation
More direct vertical pressing pattern

Push-ups advantages:

Scalable difficulty (incline to decline)
Greater core engagement
Accessible anywhere
Lower barrier to entry

For tricep and pressing strength development, dips are generally superior once you can perform them properly.

Q: Dips vs. close-grip bench press for triceps?

A: Both are excellent, with slight differences:

Dips:

Vertical pressing pattern
Greater stretch on tricep long head (shoulder extension + elbow flexion)
More athletic/functional carryover
Bodyweight + added weight

Close-grip bench:

Horizontal pressing pattern
Easier to load progressively (smaller increments)
Less shoulder stress for many people
Direct carryover to bench press lockout

Recommendation: Include both in your program for complete development. If choosing one, dips have slight edge for pure tricep development.

Q: Are ring dips better than parallel bar dips?

A: "Better" depends on goal:

Parallel bars:

More stable (allows heavier loading)
Easier to learn and progress
Better for pure strength development
Less technique demand

Rings:

Requires more stabilization (greater core/stabilizer activation)
More functional/athletic
Better for gymnastics preparation
Harder to overload with weight

For maximum tricep development and strength: parallel bars. For functional fitness and body control: rings. Ideal: Incorporate both at different training phases.

Equipment & Setup Questions

Q: What's the ideal width for parallel bars?

A: Optimal width is slightly wider than shoulder width, typically 18-24 inches between bars (center to center). This allows:

Natural elbow path (straight back)
Comfortable shoulder position
Stable base of support

Too wide (28+ inches): Excessive shoulder stress, reduced tricep activation. Too narrow (12-16 inches): Less stable, awkward wrist position.

Personal variation: Taller or wider individuals may prefer slightly wider; smaller individuals slightly narrower. Find width where elbows track comfortably straight back.

Q: Can I use two chairs to do dips at home?

A: Yes, but with important safety considerations:

Requirements:

Extremely stable chairs (no wobbling)
Sufficient weight capacity
Non-slip surfaces
Correct width apart (shoulder width)

Risks:

Chairs could slip or tip
Height may be inadequate
Less stable than proper bars

Safer alternatives:

Purchase parallel bar stands (relatively inexpensive)
Doorway-mounted dip bars
Kitchen counter (single bar for dips between counter and body)

If using chairs: Test stability thoroughly with partial weight before full dips.

Q: Do I need a dip belt or can I hold a dumbbell?

A: Dip belt is strongly recommended for weighted dips:

Dip belt advantages:

Secure weight attachment
Comfortable weight distribution
Hands free for proper bar grip
Safe for heavy loads (50+ lbs)

Dumbbell between feet (or legs):

Works for light weights (10-25 lbs)
No additional equipment needed
Awkward and unstable with heavier loads
Can slip out

Weight vest:

Another good option
More expensive initially
Limited maximum weight (usually 40-60 lbs)
Very stable and comfortable

For serious progression: Invest in a dip belt (~$25-50). It's worth it.

Troubleshooting Questions

Q: Why do I feel dips more in my chest than triceps?

A: You're likely performing with too much forward lean. To shift emphasis to triceps:

Stay more upright: Minimize forward torso lean (<10-15°)
Keep elbows back: Don't let elbows flare out to sides
Hand position: Ensure hands directly under shoulders
Bar width: Not too wide (shoulder width ideal)
Depth: Don't go excessively deep initially

Film yourself from the side—if your chest is moving significantly toward the bars, you're leaning too much forward.

Q: Why do my wrists hurt during dips?

A: Common causes and solutions:

Excessive wrist extension:

Solution: Focus on neutral wrist position, grip bars firmly

Bar diameter too large/small:

Solution: Try different bars if available; use wrist wraps for support

Weak wrists/forearms:

Solution: Wrist strengthening exercises (wrist curls, extensions)

Improper hand placement:

Solution: Full palm contact with bar, thumb wrapped around

Pre-existing condition:

Solution: May need to avoid exercise; consult professional

Q: I can't do even one dip. Where should I start?

A: Progressive options:

Week 1-4: Heavy band-assisted dips

Use thick resistance band (60-80 lbs assistance)
3-4 sets of 5-8 reps
Focus on perfect form and full ROM

Week 5-8: Medium band or eccentric-only

Reduce assistance OR do slow negatives (5-6 seconds)
3-4 sets of 5-8 reps

Week 9-12: Light band or partial ROM bodyweight

Continue progressing toward full bodyweight
3-4 sets of 6-10 reps

Complementary: Close-grip push-ups (3x10-15), overhead tricep extensions (3x12-15)

Be patient—most people need 2-4 months to progress from unable to perform one dip to performing multiple bodyweight dips.

Q: Why do I feel unstable on the bars?

A: Common causes:

Weak stabilizers:

Solution: Practice support holds (just holding top position for 30+ seconds)

Poor core engagement:

Solution: Actively brace core; practice plank holds

Inconsistent technique:

Solution: Slow down; focus on controlled movement

Equipment issue:

Solution: Ensure bars are stable; check bar width is appropriate

Insufficient strength:

Solution: Use band assistance to reduce load while building stability

Q: Can I still make progress with dips if I have long arms?

A: Yes, absolutely. Long arms mean:

Challenges:

Greater range of motion (more work per rep)
Longer moment arm (mechanically disadvantaged)
May progress slower than shorter-armed individuals

Advantages:

Building strength through longer ROM = greater functional strength
More muscle activation through full range
Impressive strength demonstrations when you do get strong

Tips:

Be patient with progression (it's normal to be slower)
Focus on perfect form through full ROM
Celebrate your progress independent of others
Long arms are advantageous for other exercises (deadlifts, rows)

Plenty of long-armed athletes build impressive strength on dips—it just takes consistent work.

📚 Sources

Scientific Literature

Muscle Activation Studies:
- Schoenfeld BJ, et al. (2020). "Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA." International Journal of Strength and Conditioning.
- Boeckh-Behrens WU, Beier P, Buskies W. (2001). "Fitness-Krafttraining: Die besten Übungen und Methoden für Sport und Gesundheit."
Joint Mechanics:
- Neumann DA. (2016). "Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation." 3rd Edition. Elsevier.
- Escamilla RF, et al. (2012). "Shoulder muscle activity and function in common shoulder rehabilitation exercises." Sports Medicine.
Training Programming:
- Schoenfeld BJ. (2010). "The mechanisms of muscle hypertrophy and their application to resistance training." Journal of Strength and Conditioning Research.
- Israetel M, Hoffmann J, Smith CW. (2015). "Scientific Principles of Strength Training." Juggernaut Training Systems.
Injury Prevention:
- Kolber MJ, Hanney WJ. (2012). "The dynamic stability of the glenohumeral joint." Manual Therapy.
- Escamilla RF, et al. (2009). "Biomechanics of the shoulder." Shoulder Elbow Surgery.

Coaching Resources

Bodyweight Training:
- Wade P. (2012). "Convict Conditioning: How to Bust Free of All Weakness Using the Lost Secrets of Supreme Survival Strength."
- Kavadlo A, Kavadlo D. (2013). "Street Workout."
Strength Training Texts:
- Rippetoe M, Kilgore L. (2013). "Practical Programming for Strength Training." 3rd Edition.
- Zatsiorsky VM, Kraemer WJ. (2006). "Science and Practice of Strength Training." 2nd Edition.
Gymnastics Strength:
- Sommer C. (2008). "Building the Gymnastic Body: The Science of Gymnastics Strength Training."
- Draper J. (2018). "Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength." 2nd Edition.

Practical Application

Programming Resources:
- Wendler J. (2013). "5/3/1: The Simplest and Most Effective Training System for Raw Strength."
- Nuckols G. (2015-2024). Stronger By Science articles and research reviews. strongerbyscience.com
Exercise Technique:
- Contreras B. (2013). "Bodyweight Strength Training Anatomy."
- Delavier F. (2010). "Strength Training Anatomy." 3rd Edition.

Online Resources

Video Tutorials & Form Guides:
- AthleanX - Jeff Cavaliere MSPT, CSCS (YouTube channel with extensive technique breakdowns)
- Calisthenicmovement (YouTube channel specializing in bodyweight training)
- The Bioneer (YouTube channel covering functional fitness and strength)
Evidence-Based Training:
- Stronger By Science (strongerbyscience.com) - Research reviews and practical application
- Renaissance Periodization (renaissanceperiodization.com) - Evidence-based programming
- ExRx.net - Exercise prescription resource with detailed exercise descriptions

Medical & Rehabilitation

Shoulder Health:
- Physiopedia - physiotherapy.ca (comprehensive resource on shoulder anatomy and rehabilitation)
- The Prehab Guys - Rehab and prehabilitation protocols
- Barbell Medicine - Evidence-based pain and injury management

Biomechanics Resources

Movement Analysis:
- Visible Body - Human Anatomy Atlas (3D anatomical visualization)
- Complete Anatomy Platform (detailed muscle and joint visualization)

Professional Organizations

Standards & Guidelines:
- National Strength and Conditioning Association (NSCA)
- American College of Sports Medicine (ACSM)
- International Universities Strength and Conditioning Association (IUSCA)

:::info For Mo

Coaching & Personalization Guidelines

Assessment Questions to Ask User:

Experience Level:
- "Have you performed dips before, and if so, how many bodyweight dips can you currently do?"
- "What's your experience level with strength training overall?"
Current Ability:
- "Can you currently perform a full parallel bar dip with control?"
- If no: "Can you hold yourself at the top position of a dip?"
Goals:
- "What's your primary goal with dips? (strength, muscle growth, endurance, functional fitness)"
- "Are you training for a specific purpose? (sports, aesthetics, general fitness)"
Injury History:
- "Do you have any current or previous shoulder, elbow, or wrist injuries?"
- "Do you experience any pain during pressing movements?"
Equipment Access:
- "Do you have access to parallel bars or a dip station?"
- "Do you have access to resistance bands or a dip belt?"
Training Context:
- "What does the rest of your training look like?"
- "How many days per week are you training upper body?"

Personalization Based on User Profile

Complete Beginner (Cannot perform single dip):

Recommendation: Start with band-assisted dips (heavy band)
Initial prescription: 3 sets of 5-8 reps, 2x per week
Progressions: Reduce band assistance over 8-12 weeks
Complementary work: Close-grip push-ups, overhead extensions
Estimated timeline: 8-16 weeks to first unassisted dip

Novice (Can perform 1-5 bodyweight dips):

Recommendation: Mix of bodyweight and assisted
Initial prescription: 3-4 sets of 4-6 reps bodyweight OR 3x8 with light band
Progressions: Add 1-2 reps per week
Goal: Build to 3x10 bodyweight before considering weight
Estimated timeline: 8-12 weeks to solid bodyweight proficiency

Intermediate (Can perform 10-15 bodyweight dips):

Recommendation: Begin weighted progression
Initial prescription: 4 sets of 8-10 reps, add 5-10 lbs
Progressions: Add 2.5-5 lbs when achieve 4x10
Include volume work: 1 day weighted, 1 day higher rep bodyweight
Estimated progression: +25-45 lbs over 6-12 months

Advanced (Can perform weighted dips 45+ lbs):

Recommendation: Periodized programming with variations
Block 1: Strength (5x5 heavy), Block 2: Hypertrophy (4x8-12)
Include variations: Tempo, L-sit, ring dips
Progressions: Structured periodization, deloads every 6-8 weeks
Goal: Continued progression in weight and/or advanced variations

Common User Scenarios & Responses

Scenario: "I feel dips in my chest more than triceps"

Response: "Your torso is likely leaning too far forward. Let's focus on staying more upright:
- Keep your chest up and proud
- Think about pushing yourself straight up to the ceiling, not forward
- Ensure your elbows are tracking straight backward, not out to the sides
- Try filming yourself from the side—your torso should be nearly vertical (less than 10-15 degrees forward lean)

Let's also check your bar width—they should be about shoulder-width apart. Too wide will shift emphasis to chest."

Scenario: "My shoulders hurt when I do dips"

Response: "Stop doing dips immediately until we address this. Let's troubleshoot:
1. Are you actively pulling your shoulders DOWN away from your ears throughout the entire movement?
2. How deep are you going? Try reducing depth to where upper arms are parallel to ground (no deeper for now).
3. Do you have any previous shoulder injuries I should know about?

Let's substitute with close-grip push-ups or close-grip bench press while we work on your shoulder health. I can also recommend some shoulder prehab exercises (face pulls, rotator cuff work).

If pain persists despite these modifications, please consult a physical therapist—I want you training safely."

Scenario: "I can do 25+ bodyweight dips. Should I keep adding reps?"

Response: "Impressive! At this point, you're primarily training muscular endurance. For continued strength and muscle growth, I'd recommend transitioning to weighted dips:

Start with just 5-10 lbs added (using a dip belt) and work in the 8-12 rep range. This will give you a new progression path and provide a different stimulus for muscle growth.

Your programming could look like:
- Day 1: Weighted dips 4x8-10 (start with 10 lbs)
- Day 2: Bodyweight dips 3x15-20 (keep one higher rep day)

You can also explore variations like L-sit dips or ring dips for additional challenges without adding weight."

Scenario: "I can't reach 90 degrees without shoulder pain"

Response: "That's okay—we can work with partial range dips while building your shoulder mobility and stability:

1. Immediate approach: Limit depth to pain-free range (maybe 45-60 degrees of elbow bend)
2. Add shoulder mobility work:
   - Doorway pec stretches: 2x30 seconds
   - Shoulder dislocations with band: 2x10
   - Wall slides: 2x10
3. Strengthen rotator cuff: Face pulls, external rotations

Over 4-8 weeks, gradually increase depth as mobility improves and pain decreases. There's no rule that you MUST go to 90 degrees—train in the range that's pain-free and effective for you.

If you're not seeing improvement, let's consider alternatives like close-grip bench press that might be better suited to your shoulder structure."

Red Flags to Watch For

User reports these → Recommend stopping and seeking professional help:

Sharp pain during movement (not just discomfort)
Pain that persists after workout or worsens over time
Visible swelling or deformity
Significant asymmetry in strength or movement
History of shoulder dislocation or surgery (proceed very cautiously)
Numbness or tingling in arms/hands

Progressive Cues by Skill Level

For Beginners (Learning movement):

"Shoulders down, away from your ears"
"Lower slowly, count to three"
"Push the ground away from you"
"Chest stays proud and up"

For Intermediate (Refining technique):

"Feel your elbows tracking straight back behind you"
"Create tension at the bottom, then explode up"
"Squeeze your triceps at the top"
"Maintain exact same body position from first rep to last rep"

For Advanced (Maximizing performance):

"Think about bending the bars backward with your hands"
"Drive through your triceps, not your shoulders"
"Own the bottom position—pause there with control"
"Accelerate through the sticking point"

Motivation & Adherence Strategies

Building Momentum:

Set micro-goals: "This week, let's hit 3x8 with perfect form"
Celebrate victories: "You added 5 lbs! That's real strength progress"
Track visually: "Let's keep a log of your max dips each month"

Managing Plateaus:

"Plateaus are normal. Let's try a different approach: tempo dips this week"
"Sometimes taking a step back (deload week) helps you jump forward"
"Let's add variety: one heavy day, one volume day"

Injury Prevention Mindset:

"Perfect reps are more valuable than total reps"
"If something hurts, we modify—there's always another path"
"Think long-term: building slowly now prevents setbacks later"

Sample Coaching Dialogue

User: "I want to build bigger triceps. Should I do dips?"

Mo Response: "Absolutely! Dips are one of the best exercises for tricep development. Here's why:

They allow you to lift heavy loads (your bodyweight plus added weight over time)
They train triceps through a full range of motion with a great stretch at the bottom
They're a compound movement, recruiting maximum muscle fibers

Before we dive in, let me ask:

Have you done dips before, and if so, how many can you currently do?
Any shoulder, elbow, or wrist issues I should know about?
Do you have access to parallel bars or a dip station?

Based on your answers, I'll create a specific dip progression plan for you. If you're new to dips, we might start with band-assisted versions. If you're already strong, we might jump right into weighted dips.

For tricep growth, we'd typically aim for 3-4 sets of 8-12 reps, done 2-3 times per week as part of your push workout. Combined with good nutrition and recovery, you should see significant tricep development over the next few months.

What's your current experience level?"

Last updated: December 2024

⚡ Quick Reference​

Movement Flow​

Movement Summary​

🎯 Setup​

Equipment Requirements​

Initial Position Setup​

Common Setup Errors​

🔄 Execution​

The Movement​

Eccentric Phase (Descent)​

Transition Point (Bottom Position)​

Concentric Phase (Ascent)​

Breathing Pattern​

Repetition Completion​

Tempo Variations​

💪 Muscles Worked​

Primary Movers​

Secondary Movers​

Stabilizer Muscles​

Muscle Activation Comparison​

Muscle Fiber Recruitment​

⚠️ Common Mistakes​

Mistake 1: Excessive Forward Lean​

Mistake 2: Shoulder Elevation (Shrugging)​

Mistake 3: Insufficient Depth​

Mistake 4: Flared Elbows​

Mistake 5: Bouncing at Bottom​

Mistake 6: Incomplete Lockout​

Mistake 7: Using Momentum/Swinging​

Mistake 8: Incorrect Bar Width​

Mistake 9: Poor Head Position​

Mistake 10: Inconsistent Tempo​

🔀 Variations​

Beginner Variations​

1. Band-Assisted Dips​

2. Eccentric-Only Dips​

3. Bench Dips (Regression)​

4. Partial Range Dips​

Intermediate Variations​

5. Weighted Dips (Dip Belt)​

6. Tempo Dips (Various Tempos)​

7. L-Sit Dips​

8. Feet-Elevated Dips​

Advanced Variations​

9. Heavy Weighted Dips (45+ lbs)​

10. Ring Dips (Unstable Surface)​

11. Russian Dips (Straight Bar)​

12. Korean Dips (Behind Bar)​

📊 Programming​

For Beginners (0-6 Months Training)​

For Intermediate (6-24 Months Training)​

For Advanced (2+ Years Training)​

Specific Training Goals​

Strength Focus (Low Reps, Heavy Weight)​

Hypertrophy Focus (Muscle Growth)​

Endurance Focus (High Reps)​

Power Focus (Explosive)​

Integration with Training Programs​

Periodization Models​

Volume Landmarks​

Progression Strategies​

🔄 Alternatives & Progressions​

Easier Alternatives (Regressions)​

1. Push-Ups (Close Grip)​

2. Bench Dips​

3. Chair or Box Dips​

4. Machine-Assisted Dips​

Similar Difficulty Alternatives​

1. Close-Grip Bench Press​

2. JM Press​

3. Weighted Push-Ups (Close Grip)​

More Difficult Progressions​

1. Weighted Dips (Progressive Loading)​

2. Ring Dips​

3. L-Sit Dips​

4. Russian Dips (Straight Bar)​

5. Korean Dips​

Exercise Substitutions by Limitation​

Progression Timeline Example​

🛡️ Safety & Contraindications​

⚡ Quick Reference

Movement Flow

Movement Summary

🎯 Setup

Equipment Requirements

Initial Position Setup

Common Setup Errors

🔄 Execution

The Movement

Eccentric Phase (Descent)

Transition Point (Bottom Position)

Concentric Phase (Ascent)

Breathing Pattern

Repetition Completion

Tempo Variations

💪 Muscles Worked

Primary Movers

Secondary Movers

Stabilizer Muscles

Muscle Activation Comparison

Muscle Fiber Recruitment

⚠️ Common Mistakes

Mistake 1: Excessive Forward Lean

Mistake 2: Shoulder Elevation (Shrugging)

Mistake 3: Insufficient Depth

Mistake 4: Flared Elbows

Mistake 5: Bouncing at Bottom

Mistake 6: Incomplete Lockout

Mistake 7: Using Momentum/Swinging

Mistake 8: Incorrect Bar Width

Mistake 9: Poor Head Position

Mistake 10: Inconsistent Tempo

🔀 Variations

Beginner Variations

1. Band-Assisted Dips

2. Eccentric-Only Dips

3. Bench Dips (Regression)

4. Partial Range Dips

Intermediate Variations

5. Weighted Dips (Dip Belt)

6. Tempo Dips (Various Tempos)

7. L-Sit Dips

8. Feet-Elevated Dips

Advanced Variations

9. Heavy Weighted Dips (45+ lbs)

10. Ring Dips (Unstable Surface)

11. Russian Dips (Straight Bar)

12. Korean Dips (Behind Bar)

📊 Programming

For Beginners (0-6 Months Training)

For Intermediate (6-24 Months Training)

For Advanced (2+ Years Training)

Specific Training Goals

Strength Focus (Low Reps, Heavy Weight)

Hypertrophy Focus (Muscle Growth)

Endurance Focus (High Reps)

Power Focus (Explosive)

Integration with Training Programs

Periodization Models

Volume Landmarks

Progression Strategies

🔄 Alternatives & Progressions

Easier Alternatives (Regressions)

1. Push-Ups (Close Grip)

2. Bench Dips

3. Chair or Box Dips

4. Machine-Assisted Dips

Similar Difficulty Alternatives

1. Close-Grip Bench Press

2. JM Press

3. Weighted Push-Ups (Close Grip)

More Difficult Progressions

1. Weighted Dips (Progressive Loading)

2. Ring Dips

3. L-Sit Dips

4. Russian Dips (Straight Bar)

5. Korean Dips

Exercise Substitutions by Limitation

Progression Timeline Example

🛡️ Safety & Contraindications