How to Do It
- Grip the parallel bars and support your body with arms straight and shoulders controlled.
- Brace your trunk and lean slightly forward if you want more chest contribution.
- Bend the elbows and lower slowly only as far as your shoulders remain comfortable.
- Press the bars down and return to support without swinging or shrugging.
Common Mistakes
- Dropping into a depth the shoulders cannot control.
- Shrugging toward the ears.
- Kicking or swinging to start reps.
- Adding weight before bodyweight reps are stable.
Dips are a demanding bodyweight press. Build the pattern with assisted dips or the bench press if you cannot yet control the full range, and stop any rep that produces sharp shoulder pain.
Dips Setup
Use parallel bars that are stable, dry, and narrow enough for your shoulders to move without being forced into an awkward position. Step onto a platform rather than jumping to the bars. Take a firm grip with the wrists as neutral as possible and push yourself into a tall support. Keep the shoulders away from the ears without aggressively pinching the shoulder blades together. Your feet can stay behind you or slightly in front, but the trunk should remain quiet rather than swinging.
Before a working set, test the top support and a shallow dip. The elbows should be able to bend while the shoulders remain controlled. If bodyweight support is too demanding, use an assisted dip machine, a resistance band, or a spotter who helps only as much as needed. Assistance is not a shortcut; it lets you practice the same shoulder and elbow path with a load you can manage.
How to Perform a Rep
Brace lightly and choose the torso angle that matches your goal. A more upright torso usually keeps the elbows closer and gives the triceps a larger role. A modest forward lean can increase the chest contribution, but do not turn the movement into a loose swing. From the top, bend the elbows and lower over roughly two seconds. Let the elbows track naturally rather than forcing them either tightly against the ribs or far away from the body.
Descend only as far as you can keep the shoulders comfortable and the upper arms controlled. There is no universal requirement that the upper arms reach parallel to the floor. At the bottom, pause briefly if you can maintain tension, then press the bars down and extend the elbows. Finish in a stable support without shrugging or leaning back. Keep the feet still and breathe out as you press. If you lose the support position, end the set rather than chasing another repetition.
Muscles Worked and Variation Choices
The triceps extend the elbows, while the pectoralis major and front deltoids contribute to pressing the body upward. The chest tends to contribute more with a slight forward lean and a comfortable wider elbow path; the triceps tend to contribute more with a taller torso and elbows that track closer. The serratus, rotator cuff, forearms, and trunk work to keep the shoulder girdle and body stable.
Bench dips are not automatically an easier substitute. They place the shoulders behind the body and may be uncomfortable for some people, so an assisted parallel-bar dip or a machine press is often a more adjustable choice. Push-ups, the bench press, and close-grip pressing can build similar pressing strength with the body supported differently.
Programming Dips
If you are learning, use two or three assisted sets of six to ten controlled reps. For strength, three to five sets of four to eight bodyweight reps with two repetitions in reserve is appropriate. For hypertrophy, three or four sets of six to twelve works when depth and tempo stay consistent. Higher-repetition assisted sets of twelve to twenty can build endurance. Rest two to three minutes for hard bodyweight sets and at least ninety seconds for moderate assisted work.
Progress by increasing the range a little, reducing assistance, or adding one repetition per set. Only after you can perform all prescribed reps with no swinging, shoulder discomfort, or loss of support should you add a small amount of external weight; see weighted bodyweight exercises for dip belt loading rules. Keep a simple log of assistance, depth, and repetitions so load does not hide a decline in quality. Dips are often best placed after a main press because they are demanding on the shoulders and elbows.
Safety Checks
Do not bounce out of the bottom, drop into a depth you cannot reverse, or force the shoulders into extreme extension. Warm up with light pressing and a few supported holds. Stop for sharp pain, catching, instability, numbness, or symptoms that worsen between sets. If your shoulders are sensitive, shorten the range and use assistance or choose a press with a more supported setup. A qualified coach or health professional can help you identify a comfortable range when previous injury, limited mobility, or persistent symptoms are involved.
References
- Anaerobic and Muscle Endurance Development: Lifting Guidelines. National Strength and Conditioning Association (2017)Back to claim
- American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise (2026)Back to claim
- Updating ACSM's Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise (2015)Back to claim
See our exercise methodology for how this evidence is applied and its limits.
Frequently Asked Questions
- What muscles do dips work?
- Dips train the triceps, chest, and front deltoids; torso angle and elbow path influence whether the chest or triceps contribute more.
- Are dips bad for your shoulders?
- Dips are not automatically bad, but an excessive depth, poor shoulder control, or painful range can make them a poor fit; use assistance or another press when needed.