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A dip is a compound, push-type exercise like Push up but it works the muscles with the different angles. While push up is a horizontal push exercise, Dips is a vertical push exercise.

A bodyweight dip requires you to have a pretty good base level of strength throughout your body, because you’re going to be lifting up your whole body up and down.

You do Dips by first raising yourself on two dip bars with straight arms. Lower your body until your shoulders are below your elbows. Push yourself up until your arms are straight again.

Parallel bars dips
Parallel bars dips

Muscle targeted

Dips works many muscle at the same time, include Triceps, Chest and Shoulder.
There are two version of Dips which are focus more on Triceps or Chest.

Tricep version

  • To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  • Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.

Chest version

  • To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
  • While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  • Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.


Bench dips

This is a easier version of the parallel bar dips.
You can use a box or a bench, keeping your feet on the ground, and modulating difficulty by bending or straightening your knees. After bench dips become easier, then you can elevate your feet or even add weight in your lap.

Straight bar dips

This is an advanced version of parallel bars dip that is focus on your triceps. This is one of the two main steps of Muscle ups.


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