Push

Dip

Level: Intermediate, advanced

What it works

Mainly: Chest, Triceps. Also: Front delts.

Setup

Support yourself on parallel bars with straight arms and the shoulders pulled down away from the ears.

How it goes

Lower until the upper arms are roughly parallel to the floor, then press back up. Staying upright biases triceps; leaning forward biases chest.

Two things people get wrong

  • Dropping deeper than the shoulders comfortably allow.
  • Shrugging up at the top rather than keeping the shoulders down.

If the kit’s busy

Assisted dip machine or bench dips with the feet on the floor.

Also written as: Tricep Dips

These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.

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