Dip
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Dip Station
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use as a primary compound tricep exercise. The Dip — a compound pushing movement — is one of the most effective ways to train your triceps, with secondary work on your Chest and Anterior deltoid.
Everything You Need to Know About the Dip
The Dip is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a primary compound tricep exercise. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters with healthy shoulders. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Dip — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Dip?
- 1
Grip parallel bars and push yourself up to straight arms.
- 2
Keep body upright for tricep emphasis.
- 3
Lower yourself by bending elbows to 90 degrees.
- 4
Keep elbows close to body, not flared.
- 5
Press up by extending elbows.
- 6
Squeeze triceps at the top.
What are the best tips for the Dip?
Stay upright for tricep focus, lean forward for chest.
Dont go too deep to protect shoulders.
Add weight when bodyweight becomes easy.
Common Dip mistakes
Dipping too deep - stresses shoulders.
Without proper shoulder positioning during the Dip, your Triceps can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Flaring elbows wide - shifts to chest.
Letting your elbows drift wide during the Dip shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Swinging for momentum.
Bouncing or using momentum during the Dip takes work away from your Triceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Dip — who it's best for
Intermediate to advanced lifters with healthy shoulders.
How to Program the Dip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 90 seconds.
What are good alternatives to the Dip?
Close-Grip Bench Press
Bench Dip
Tricep Pushdown
Other Variations
- Weighted Dip
- Bench Dip
- Ring Dip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Dip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Dont go too deep.
- Avoid if shoulder issues exist.