Dips
A fundamental pushing exercise often called the upper body squat. Targets chest, triceps, and shoulders effectively.
Short answer
Dips: a beginner bodyweight exercise for the chest, triceps and front deltoids. You need dip bars or parallel bars. A typical target: 3 sets of 8-15 reps. If it is still too hard, start with the easier variation, “Assisted Dips”. Once it feels easy, “Ring Dips” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Grip the parallel bars and press up.
Lean slightly forward for chest emphasis.
Lower until shoulders are below elbows.
Push back up to full extension.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the dips work?
Dips load the lower chest, the triceps and the front deltoid together, and how much each takes depends on your torso angle. Lean forward and the chest does more; stay upright and the triceps do. The bottom of the rep puts the chest under a deep stretch, which is where the strength gains come from and also where the shoulder is most vulnerable. The rhomboids and lower traps stabilise the shoulder blades throughout - keeping them down and back is what keeps the shoulder safe. The core stops the legs swinging and turning the movement into a kip.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 8 to 15 reps, two or three times a week. If you cannot do a full rep yet, use band assistance or negatives - jump to the top and lower over five seconds - rather than shortening the range. Once 15 clean reps come easily, add weight before adding reps: dips respond very well to loading, and a belt with 10kg is more productive than sets of 25. Ring dips are the other direction to progress, adding stability demand rather than load.
If you are stuck
Not going deep enough is the most common fault, usually stopping around 45 degrees of elbow bend. Lower until your upper arms are at least parallel to the floor; if that hurts the front of the shoulder, the cause is normally the shoulders shrugging up towards the ears at the bottom. Actively push your shoulders down away from your ears before you descend and hold that. Swinging the legs to generate momentum is the other issue - cross your ankles and squeeze the glutes so the lower body is dead weight rather than a pendulum.
Progressions
Level up your training
Dips questions
What muscles do dips work?
Dips primarily work the chest, triceps, and front deltoids. Leaning forward emphasizes chest, while staying upright targets triceps more.
Are dips bad for shoulders?
Dips are safe when performed with proper form. Avoid going too deep if you have shoulder issues, keep shoulders depressed, and control the movement throughout.
How deep should I go on dips?
Lower until your upper arms are parallel to the ground or slightly below. Going too deep can stress the shoulders. Find the range that works for your mobility.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Dips?
Find a calisthenics park with dip bars near you and start training.