How to Do Dips (Chest and Triceps)
Dips are one of the best bodyweight builders for your chest, triceps and shoulders — the "squat of the upper body." Here’s how to do them right and build up to them.
How to do a dip
- Support yourself on parallel bars, arms straight.
- Lower by bending your elbows until your upper arms are about parallel to the floor.
- Keep the movement controlled; lean forward slightly for more chest, stay upright for more triceps.
- Push back up to straight arms.
Progressions and safety
- Can’t do one yet? Use an assisted dip machine, resistance band, or bench dips (feet on floor).
- Build with slow negatives — lower yourself slowly from the top (eccentrics).
- Don’t go too deep if your shoulders feel strained — stop at a comfortable range.
- Add weight (dip belt) once bodyweight dips are easy.
Dips are the upper-body squat — lean forward for chest, stay upright for triceps. Build up with bench dips and slow negatives.
Quick answers
What muscles do dips work?
Chest, triceps and front shoulders. Leaning forward emphasises the chest; staying upright emphasises the triceps.
How do I build up to dips?
Use assisted dip machines, resistance bands or bench dips, and practise slow negatives lowering from the top. Strength climbs quickly.
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