Chest
Dips
The Dips is a strength exercise with no equipment for your chest. Share of the load in the Zulta muscle model: lower chest 28%, triceps (lateral head) 16% and front delts 14%.
Also known as: bar dip, chest dip, dippen, forward lean dip, parallel bar dip, tricep dip chest
How to do it
- Grip the parallel bars and press up until you are supported on straight arms.
- Bend the knees slightly and let the torso lean a little forward.
- Lower yourself by bending the elbows until the upper arms are about level with the floor.
- Keep the shoulders down and the chest open at the bottom.
- Press back up until the arms are straight.
Tips
- Lean more forward to feel the chest, stay more upright to feel the triceps.
- Control the way down for about two seconds.
Common mistakes
- Swinging the legs to kip out of the bottom.
- Cutting the rep short with only a few centimetres of movement.
- Letting the shoulders roll forward and up.
Muscles worked by the Dips
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Dips alternatives
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Dips work?
Mainly the lower chest and triceps (lateral head). The front delts, mid chest, triceps (long head) and triceps (medial head) assist.
Is the Dips good for beginners?
The Dips is rated intermediate. If you are new, learn the Assisted Dip Machine first and build up from there.
What is a good alternative to the Dips?
For example the Weighted Dip, Dip with Forward Lean and Ring Dip. They train mostly the same muscles, some with different equipment.
How do you make the Dips harder?
Add weight or reps, or move on to the Weighted Dip and Ring Dip.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.