Dip

TricepsDip Bars

Bodyweight dips are a compound movement designed to build powerful triceps, shoulders, and chest strength.

How to do it

1Mount the dip bars on straight arms with a firm grip, letting your legs hang freely or bending your knees if the bars are low.

2Lower your body under control by bending your elbows, keeping them tucked close to your torso.

3Descend until your shoulders drop slightly below your elbows, feeling a deep stretch in your triceps and chest.

4Press through your hands powerfully to push yourself back up using pure muscle strength.

5Return to the starting position with your arms extended but elbows unlocked, and repeat.

Common mistakes

Cutting the depth short: shallow reps prevent full muscle engagement.

Swinging your body: stay steady and avoid using momentum to bounce up.

Flaring elbows wide: opening your elbows outwards shifts strain onto your shoulder joints.

Dropping fast or locking out hard: keep every phase controlled to protect your joints.

Breathing

Inhale smoothly as you lower your body down. Exhale powerfully as you push yourself back up.

Make it harder or easier

To make it easier: loop a resistance band around the bars and rest your knees in it, or perform negative-only dips.

To make it harder: add weight using a dip belt or by holding a dumbbell between your feet.

To shift focus: lean your torso slightly forward to recruit more chest, or stay completely upright to isolate the triceps.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.