How to Do Dips: Chest vs Triceps Dips, Form and Progressions

Dips are one of the oldest upper-body exercises in the gym and still one of the most effective. With nothing more than two parallel bars, you can train your chest, triceps and front shoulders with a movement that scales from assisted reps to heavy weighted sets. This guide covers how to do dips properly, how to shift the emphasis between chest and triceps, and how to progress when bodyweight gets easy.

What Muscles Do Dips Work?

Dips are a compound pushing movement. The triceps straighten your elbows, the chest (especially the lower fibers) drives your upper arm forward and down, and the front deltoids assist throughout. Your shoulder blades and core stabilize you so you do not swing. Because you push your entire bodyweight, dips build pressing strength that carries over to the bench press and overhead work.

How to Do Dips Step by Step

1. Grip the parallel bars with palms facing in, hands about shoulder width or slightly wider.
2. Jump or step up so your arms are straight and your shoulders sit directly above your hands.
3. Pull your shoulders down away from your ears and brace your midsection.
4. Bend your elbows and lower yourself under control, letting your torso tilt slightly forward.
5. Descend until your upper arms are roughly parallel to the floor, or to the deepest point that feels comfortable and controlled.
6. Press back up until your elbows are straight, without slamming into lockout.

Chest Dips vs Triceps Dips

To bias the chest

• Lean your torso forward noticeably.
• Use a slightly wider grip if your bars allow it.
• Let your elbows flare out a little.
• Bend your knees and cross your feet behind you to help the forward lean.

To bias the triceps

• Keep your torso as upright as you can.
• Hold the bars at shoulder width.
• Keep your elbows tucked close to your sides.
• Focus on a strong, full lockout at the top.

Most people do a blend of both, and that is fine. Pick the style that matches your goal for the day.

Common Dip Mistakes

• Shrugging up. Letting your shoulders ride up toward your ears puts them in a cramped position. Keep them pulled down.
• Bouncing out of the bottom. Control the descent and pause briefly if needed.
• Going too deep too soon. Depth should be earned. Work within the range you can control.
• Swinging the legs. Kipping turns a strength exercise into momentum.
• Half reps at the top. Finish every rep with straight arms.

Dip Progressions for Beginners

If you cannot yet do a bodyweight dip, these steps build up to one:

1. Bench dips with feet on the floor and knees bent.
2. Negative dips: jump to the top and lower yourself slowly over three to five seconds.
3. Band-assisted dips: loop a resistance band across the bars and kneel on it.
4. Machine-assisted dips if your gym has an assisted dip station.
5. Partial-range bodyweight dips, gradually going deeper.

Weighted Dips

Once you can do three sets of ten to twelve clean bodyweight reps, add load with a dip belt and chain, a dumbbell held between your feet, or a weighted vest. Add small jumps and keep the same depth and control. Weighted dips are a classic way to build pressing strength for the bench press; see our bench press form guide for how the two lifts complement each other.

Gear for Dips: Elbows and Wrists

Dips load the elbow joint heavily, especially weighted. Many lifters like a snug elbow sleeve that keeps the joint warm and gives a supportive feel through the bottom of the rep. Bay Gear Co. elbow sleeves are 7mm neoprene and sold at $49.99 per pair. Browse sizes in our elbow sleeves collection.

Your wrists also take load as you press down on the bars. If they tend to bend back, wrist wraps help keep them stacked. Ours are 18" wraps with a thumb loop and hook-and-loop closure for $28.99. For a deeper look at how they help bodyweight work, read wrist wraps for calisthenics. Gear supports a good movement; it does not replace one, so build your control first.

How to Program Dips

• Strength: add weight and work in sets of four to six.
• Muscle building: three to four sets of eight to fifteen reps.
• Endurance or calisthenics: high-rep bodyweight sets or ladders.

Place dips after your main press on chest or push days, or pair them with pull-ups for a simple upper-body superset.

Dips Without a Dip Bar

No dip station? Two sturdy chairs placed back to back, the corner of a kitchen counter, or a pair of parallettes can work. Make sure whatever you use is stable before putting your full weight on it. Bench dips are another at-home option, though they work a smaller range of motion.

FAQ

Are dips better for chest or triceps?

They train both. Leaning forward favors the chest and staying upright favors the triceps.

How many dips should I be able to do?

There is no universal standard. Being able to do ten clean bodyweight reps is a solid milestone for most lifters.

Are dips bad for your shoulders?

Dips are widely used, but deep reps with shrugged shoulders are uncomfortable for many people. Control your depth and keep your shoulders down. If you have a shoulder issue, check with a qualified professional.

Should I do dips before or after bench press?

Most lifters do them after, as an accessory, so the bench press gets their freshest effort.

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