Weighted Bodyweight exercise

Dip form, muscles worked, and workout tracking

The dip is a compound bodyweight press performed on parallel bars, lowering and raising the entire body to train the chest, triceps, and front delts through a deep range of motion. Lifters use it as a primary upper-body pushing strength and mass builder, adjusting torso lean to bias either the chest (forward lean) or triceps (upright).

Dip illustration

How to do Dip

  1. 1Grip parallel bars, press to a straight-arm support with your shoulders down away from your ears, and cross or bend your legs behind you.
  2. 2Brace your core and lean your torso slightly forward.
  3. 3Inhale as you bend your elbows and lower until your upper arms are about parallel to the floor or your shoulders reach a comfortable depth.
  4. 4Avoid cutting the range short at the bottom or letting your shoulders roll forward and shrug.
  5. 5Exhale as you press back to full lockout, keeping the movement smooth rather than kipping with your legs.

Related exercises

Assisted Chin-up (Machine)

Arms · Assisted Bodyweight

Bench Dip

Arms · Reps Only

Bench Press - Close Grip (Barbell)

Arms · Barbell

Bicep Curl (Barbell)

Arms · Barbell

Track Dip in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.