Dip

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Coracobrachialis

Holds

• Subscapularis
• Pectoralis Minor
• Serratus Anterior
• Trapezius
• Latissimus Dorsi
• Teres Major
• Erector Spinae
• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Biceps
• Brachialis
• Anconeus
• Brachioradialis
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Dip Bars

Technique

1. Support yourself on the bars with straight arms and shoulders pressed down.
2. Lean your torso slightly forward and bend your knees if needed.
3. Lower yourself until your upper arms are about parallel to the floor.
4. Press back up until your arms are straight.

Cues

• Keep shoulders away from the ears.
• More forward lean shifts work toward the chest.

Common mistakes

• Dropping so deep that the shoulders feel pinched.
• Swinging the legs for momentum.
• Shrugging up at the top.

Variations

• Triceps Dip