# Dip

URL: https://heatsy.app/ex/dip

Also known as: Parallel Bar Dip, Bar Dip, Parallel Bar Dips, Dips, Bar Dips

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](https://heatsy.app/ex/triceps-dip)