Bodyweight

Dip

Dips are a powerful bodyweight exercise for strengthening chest, shoulders, and triceps. They involve lowering and raising your body by bending and pushing your arms. Ideal for enhancing overall upper body strength and muscle growth.
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Dip instructions
Step-by-step instructions
1
Start by grabbing onto the parallel bars on a dip station, keeping your arms straight.
2
Carefully raise your body off the ground, crossing your legs and bending your knees for better balance.
3
Bend your elbows and lower your body, keeping your torso slightly leaning forward.
4
Push your body back up to the starting position, maintaining the straightness of your arms.
5
Repeat these movements for the desired number of reps while being sure to avoid locking your elbows to prevent injury.
Start by grabbing onto the parallel bars on a dip station, keeping your arms straight.
Carefully raise your body off the ground, crossing your legs and bending your knees for better balance.
Bend your elbows and lower your body, keeping your torso slightly leaning forward.
Push your body back up to the starting position, maintaining the straightness of your arms.
Repeat these movements for the desired number of reps while being sure to avoid locking your elbows to prevent injury.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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