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IntermediateChestBodyweightCompound

Dips

Dips are a bodyweight exercise targeting the chest, triceps, and shoulders. Performed on parallel bars, this movement emphasizes lower chest development and upper body pushing strength.

Video DemonstrationRoyalty-free via Pexels
Dips demonstration

Visual demonstration — Dips

Muscles Worked

Chest (Primary)TricepsShoulders

Step-by-Step Instructions

  1. 1Step up onto parallel bars and straighten your arms.
  2. 2Lower your body by bending your elbows, keeping them slightly flared.
  3. 3Descend until your shoulders are below your elbows.
  4. 4Press back up to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your chest slightly forward to emphasize the chest.
  • Avoid letting your shoulders shrug up.
  • Control the descent and use a full range of motion.

Common Mistakes to Avoid

  • Letting elbows flare excessively
  • Cutting depth short
  • Shrugging shoulders

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