Chest · Lower chest · Bodyweight
Dips
Dips are a bodyweight press on parallel bars. Leaning forward makes them one of the best lower-chest exercises, and a belt with plates turns them into a heavy strength lift once bodyweight reps get easy.
How to
Bodyweight- 1 Grip parallel bars, lean forward slightly.
- 2 Lower until shoulders are level with elbows.
- 3 Press back to a straight-arm lockout.
Tips
- Lean the torso forward to shift the work to the chest; stay upright for triceps.
- Lower only as deep as the shoulders stay comfortable.
- Add weight with a belt once you can do 12 clean reps.
Common mistakes
- Dropping fast into the bottom and bouncing out.
- Letting the shoulders roll forward and up toward the ears.
- Swinging the legs to get up.
Muscles worked
Main
- Lower chest
Also working
- Triceps
- Front delts
Breathing and bracing
Breathe in on the way down, breathe out as you press up.
Sets and reps
- Strength
- 3–5 sets of 5–8 reps with added weight, 2–3 min rest
- Muscle size
- 3–4 sets of 8–15 reps, 2 min rest
- Getting started
- The assisted dip machine or slow lowering-only reps until you can do 5 full reps
Setup
- 1 Grip the bars about shoulder-width apart.
- 2 Jump or step up to straight arms, shoulders pulled down.
- 3 Bend the knees and cross the ankles, or keep the legs straight under you.
- 4 Lean the torso forward by about 30°.
Technique in detail
- Lower by bending the elbows, letting them travel back and slightly out.
- Go down until the shoulders are level with the elbows, or to a comfortable stretch.
- Press back up to straight arms without swinging.
- Keep the shoulders away from the ears the whole time.
- Keep the same forward lean on every rep.
In these plans
- BRO SPLIT · 5 DAY · Chest
Variations and alternatives
Questions
Chest dips or triceps dips?
The lean decides it: forward for the chest, upright with the elbows back for the triceps. Volu(me) logs them as two exercises.
My shoulders hurt when I dip. What should I change?
Stop higher, keep the shoulders pulled down and lean less. If it still hurts, use a decline press instead.
How do I log added weight?
Log the weight on the belt, for example 10 kg. Bodyweight reps are logged as 0 kg.
Log it in Volu(me)
Add Dips to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.