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Dips

A demanding bodyweight push movement for triceps and chest — the same exercise as the Chest library's Dips, with the emphasis shifted by torso position.

Setup

Grip the parallel bars and lift yourself up. Arms extended, body hanging between the bars, torso kept upright rather than leaning forward.

Movement

Lower with control. Bend your elbows to lower your body, keeping your torso vertical, until your shoulders are roughly level with your elbows. Don't go excessively deep. Same caution as the chest-focused version — depth should be controlled, not maximized, especially under fatigue.

Return

Press back up. Extend your arms fully, maintaining the upright torso position throughout.

Common Mistake to Avoid

Leaning forward, which shifts emphasis to the chest. If triceps are the specific goal, staying upright is what keeps the emphasis where you want it.

Equipment Dip bars or parallel bars
Primary Muscles Triceps, chest
Secondary Muscles Front shoulders

Why it matters

Staying upright during dips (rather than leaning forward) shifts more of the load onto the triceps specifically, while still loading the muscle with your full bodyweight through a deep range of motion. It's one of the more demanding tricep exercises available precisely because of that loading.

How to do it

  1. Grip the parallel bars and lift yourself up. Arms extended, body hanging between the bars, torso kept upright rather than leaning forward.
  2. Lower with control. Bend your elbows to lower your body, keeping your torso vertical, until your shoulders are roughly level with your elbows.
  3. Don't go excessively deep. Same caution as the chest-focused version — depth should be controlled, not maximized, especially under fatigue.
  4. Press back up. Extend your arms fully, maintaining the upright torso position throughout.

Common mistakes

  • Leaning forward, which shifts emphasis to the chest. If triceps are the specific goal, staying upright is what keeps the emphasis where you want it.
  • Going too deep, especially as fatigue sets in. The deepest part of the dip is the most stressful on the shoulder joint.
  • Using momentum or bouncing out of the bottom. Same risk as any bodyweight dip — bouncing reduces control and increases injury risk.
  • Attempting full dips before adequate strength is built. Assisted or partial-range dips are a legitimate progression toward full bodyweight dips.

Sets & reps by level

Beginner

Start with assisted dips or bench dips for 3 sets of 8–10 reps, keeping the torso upright.

Intermediate

3–4 sets of 6–10 unassisted reps, upright torso.

Advanced

4–5 sets of 8–12 reps, adding weight once bodyweight reps stop being challenging.

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