Dips

Dips are one of the most effective exercises for the triceps and lower chest. With a weight belt they progress easily and rival the bench press for upper-body strength.

Muscles worked

Dips are the closest bodyweight equivalent to a heavy press, and they load the triceps and lower chest harder than almost anything else. They also have a genuine reputation for shoulder trouble — nearly always from going too deep, too soon, with no strength in the bottom position. Respected, they are one of the best upper-body builders available.

Technique

1. 1Hang with straight arms and active shoulders — do not sink passively
2. 2Lean forward for more chest, stay upright for more triceps
3. 3Descend until your upper arms are parallel to the floor
4. 4Press up smoothly without fully locking out your elbows
5. 5Add a weight belt once you can do 3×15 at bodyweight

Common mistakes

• Descending until the shoulders are below the elbows

  Fix: Stop when the upper arms reach parallel. Beyond that the shoulder capsule takes the load and there is no extra benefit.

• Shrugging up at the bottom

  Fix: Keep the shoulders pressed down away from the ears throughout. A shrugged bottom position is where most dip injuries begin.

• Starting dips with no pressing base

  Fix: If you cannot do 10 clean push-ups, build there first. Dips place a much higher relative load on the shoulder.

• Bouncing out of the bottom

  Fix: Control the descent and pause briefly. The bounce loads passive tissue rather than muscle.

Sets and reps

How to progress

Use band or machine assistance until you can do 8 strict reps. Build to 3×12–15, then add weight in 2.5–5 kg steps and drop back to sets of 5–8. Leaning forward emphasises the chest, staying upright the triceps — pick deliberately rather than drifting between them mid-set.

Variations

• Bench dip

  Feet on the floor, hands behind on a bench. Easier, though it does place the shoulder in more internal rotation — use it as a stepping stone.

• Ring dip

  Rings let the hands rotate naturally, which many shoulders prefer, at a large stability cost.

• Weighted dip

  Belt and plates. Once 3×15 is easy, this is the correct progression.

Frequently asked questions