Dip

Muscles Worked

How to Perform

1. 1

   Grip the parallel bars and lift yourself to a straight-arm support position. Lean your torso slightly forward for chest emphasis or stay upright for triceps.

2. 2

   Lower yourself by bending your elbows until your upper arms are at least parallel to the floor.

3. 3

   Press back up to full lockout by driving through your palms. Keep your core tight to prevent swinging.

4. 4

   If bodyweight is too easy, add load with a dip belt or dumbbell between your feet.

Common Mistakes

• Using more weight than you can handle with proper form. Reduce the load and focus on technique.

• Holding your breath throughout the rep. Use controlled breathing — exhale on exertion, inhale on the eccentric.

• Rushing through reps. Controlled tempo builds more muscle and reduces injury risk.

Pro Tips

• If the standard movement is too easy, slow down the tempo dramatically — try a 5-second eccentric and 3-second concentric. This makes even basic exercises brutally effective.

• Track progress by adding reps, slowing tempo, adding pauses, or loading with a weight vest or dip belt. Do not just do endless reps.

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