Chair dip
Full guide coming soon
Dips (Parallel Bar)
The parallel bar dip is a bodyweight press in which you lower and raise your whole body between two bars. It trains the chest, triceps and front shoulders together and needs only a dip station.
- Intermediate
- Compound
- Dip bars
- chest
- triceps
- shoulders
Left: start position. Right: end position. Orange: the muscles that work.
How to do the dips
- Grip the bars with your palms facing in and jump or step up until you hold yourself on straight arms.
- Pull your shoulders down away from your ears and brace your abs so that your legs do not swing.Breathe
- Lean your torso forward slightly and start to bend your elbows.
- Keep your elbows pointing back, not out to the sides, as you lower your body.
- Stop when your shoulders are level with your elbows.
- Press through your palms to return to straight arms, with your shoulders still held down.
Breathing. Breathe in at the top and hold your brace while you lower. Breathe out as you press back up or once your arms are straight.
Tips
- If you cannot do one full dip, lower yourself slowly from the top and step back up to start again.
- A forward lean shifts more work to the chest, and an upright torso shifts more work to the triceps.
Muscles worked
The dips works mainly the chest, triceps and shoulders.
- Chest (main muscle)
- Triceps (main muscle)
- Shoulders (front and side delts) (main muscle)
- Traps (also works)
- Abs (core) (also works)
| Muscle | Role |
|---|---|
| Chest | Main mover. The lower part of the chest pushes the upper arm down and forward, and it works more when you lean forward. |
| Triceps | Straighten the elbow. They do more of the work when your torso stays upright. |
| Shoulders (front and side delts) | The front delts help to move the upper arm forward from the bottom of the dip. |
| Traps (also works) | The lower traps help to hold your shoulder blades down, so your shoulders do not shrug up toward your ears. |
| Abs (core) (also works) | Keeps your body still, so the legs do not kick or swing to help the press. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-20 reps | 75 s |
| Build muscle | 3 | 8-20 reps | 90 s |
| Get stronger | 3 | 6-20 reps | 2 min |
| General fitness | 3 | 10-20 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-20 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Going too deep
Why it matters: Far below elbow level, the front of the shoulder is under a large stretch with your full body weight on it.
Fix: Stop when your shoulders are level with your elbows. Go deeper only if it feels fine and you have full control.
-
Shrugging at the bottom
Why it matters: When the shoulders ride up, the shoulder joint loses its stable position and the press gets harder to control.
Fix: Keep your shoulders pulled down for the whole rep. Think of a long neck.
-
Elbows flaring out
Why it matters: Wide elbows put more stress on the shoulder and take work away from the triceps.
Fix: Point your elbows back, close to the line of your body.
-
Half reps at the top
Why it matters: Short bounces near lockout train only a small part of the movement.
Fix: Lower to the same depth each rep and press all the way to straight arms.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Bench Press (Barbell)
Same movement pattern
Dumbbell bench press
Same movement pattern
Incline barbell press
Same movement pattern
Full guide coming soon
What you need
-
Take care if
This exercise loads the shoulder and elbow. If your shoulder hurts, stop. Options that do not load the shoulder in the same way: Dumbbell floor press. For pain that does not go away, see a doctor or a physiotherapist.
If your shoulder or elbow hurts during the set, stop. Try a shorter range of motion, or do push-ups instead.
Questions
What muscles do dips work?
Dips work the chest, triceps and front delts. Your lower traps hold the shoulders down and your abs keep your body still. How much each muscle does depends on how far you lean forward.
How do I make dips easier?
Do a bench dip (chair dip) with your feet on the floor, which takes part of your body weight off your arms. An assisted dip machine or a band looped under your knees also helps. Slow lowering reps build strength for the full dip.
How do I make dips harder?
Add load with a dip belt, a weighted vest or a dumbbell held between your feet. Add weight in small steps and keep the same depth.
Are dips bad for your shoulders?
Dips put a lot of load on the front of the shoulder, especially at the bottom. Many people do them without problems if they control the depth and keep the shoulders down. If dips cause pain, use a push-up or a press instead.