StrengthIntermediateparallel bars or dip station
Dip
An upper-body pressing exercise performed between parallel bars or on a bench. Targets the chest, triceps, and shoulders through a deep pressing range of motion.
How to do it
- 1Support yourself on parallel bars with arms locked out
- 2Lean slightly forward, lower body by bending elbows
- 3Descend until upper arms are at least parallel to the floor
- 4Press back up to full lockout
Common mistakes
- Not going deep enough — partial reps
- Shrugging shoulders up toward the ears
- Flaring elbows too far out to the sides
Muscles worked
chesttricepsshoulderscore
Variations
Easier
Bench dip or band-assisted dip
Harder
Weighted dip
Used in
Related exercises
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