EXERCISE GUIDE
Dips
Support your body on fixed bars and bend and straighten the elbows, keeping a relatively upright torso.
01Muscles used
Main muscles
- Triceps brachii
- Pectoralis major
Assisting & stabilizing muscles
- Anterior deltoids
- Serratus anterior, trapezius and other shoulder stabilizers
- Abdominal and other trunk muscles (sway control)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Use a secure dip station and stable access step. Wrap your thumbs around the bars and support your body on your arms.
- Keep your chest naturally lifted and brace your abdomen. Bend your knees if needed and keep the legs still.
- Inhale and slowly bend your elbows to lower your body. Stop at a comfortable depth you can control.
- Exhale and press the bars to return to the top. Finish by placing your feet on stable support before releasing the bars.
04Technique cues
- Keep the legs still and avoid bouncing out of the bottom.
- Do not force the elbows outward or sink so deeply that the shoulders roll forward.
05Cautions
- Stop for shoulder, elbow or wrist pain or instability. Adjust assistance or difficulty if you cannot support your bodyweight.
- Avoid repetitions that end in a fall. Provide stable access and enough clearance for your feet.