Bodyweight Dip 101: What is it and How to Conduct it Properly?

The dip exercise is a strength training movement that primarily works the triceps, but also effectively engages the chest, shoulders, and core muscles. The exercise involves lifting myself up on parallel bars or rings, then methodically lowering my body by bending at the elbows, and finally pushing back up to the starting position.

This movement is a powerful tool for building upper body strength, utilizing my own body weight as resistance. While it is usually in the shadow of the bench press, it offers a more dynamic range of motion, engaging multiple muscle groups at once. 

That is why I want to provide a clearer understanding of how to perform it correctly. Knowing the proper technique and benefits of dips can greatly enhance any workout routine.

Proper Technique and Form

Executing the dip exercise with precision and correct form is not only essential for reaping its full benefits but also crucial in preventing injuries. When performed correctly, it can significantly enhance your chest, triceps, and shoulder strength.

The technique is broken down into five fundamental steps, each contributing to the effectiveness of the movement:

1. Setup


The key to a perfect dip begins with the setup. Position yourself between the parallel bars and grasp them firmly. It’s important to ensure that your grip width is just right – ideally, it should align with the breadth of your shoulders. This alignment is crucial as it sets the stage for the entire exercise, providing the necessary stability and balance.

2. Dip

Dip - movement

Initiate the movement by leaning forward slightly. This lean is more about engaging your core muscles than anything else, which play a pivotal role in stabilizing your entire body during the exercise. 

As you lean, start to lower your body in a controlled manner. The descent should be smooth and steady, focusing on the movement of your arms and the engagement of your upper body muscles.

3. Break Parallel

This phase is where the real challenge lies. Continue lowering yourself until your shoulders dip just below the level of your elbows. This depth is crucial for deeply engaging your chest and triceps, which are key muscle groups targeted by this exercise. Breaking parallel increases the intensity of the workout, ensuring that your muscles are being worked effectively.

4. Rise Up

Rise Up - Dips

After reaching the depth of the movement, it’s time to ascend. Push down through your palms with a force that engages your triceps and shoulders, the primary drivers in lifting your body back to the starting position. This upward movement should be as controlled as the descent, maintaining a steady pace to keep the muscles engaged throughout.

5. Lockout

Bodyweight dip Setup

The final step is the lockout, where you fully extend your arms at the top. However, it’s crucial to do this without snapping your elbows. A gentle lockout ensures that the tension remains in the muscles, thereby maximizing the exercise’s effectiveness.

Maintaining proper positioning throughout the dip is vital. This includes the alignment of your forearms, elbows, chest, shoulders, head, torso, lower back, and legs. Each of these body parts plays a role in ensuring the dip is performed correctly.

Breathing technique is another aspect that cannot be overlooked. As you prepare to descend, take a big breath and hold it. This action helps in maintaining tightness and stability in your core, which is essential for a controlled and effective dip. Exhale as you rise back to the starting position. 

Building Strength for Dips

Building strength for dips

Building strength for dips is an essential part of mastering this upper-body exercise, especially for beginners. Performing a full dip involves developing foundational strength and control in key muscle groups, including the chest, triceps, and shoulders.

For those starting out and finding it challenging to perform even a single dip, there are specific exercises that can aid in building the necessary strength. 

These exercises focus on both the eccentric phase of the movement and the overall muscle development required for dips. Regular practice and a gradual increase in intensity and complexity of these exercises will lead to significant improvements, eventually enabling the execution of a full dip with confidence and strength.

Exercise Type Description Target Muscles
Negative Dips Focus on the lowering phase by slowly descending from the dip’s starting position. Chest, Triceps, Shoulders
Knee Push-Ups A beginner-friendly version of push-ups that reduces intensity while targeting similar muscles. Chest, Triceps
Standard Push-Ups Involve a full range of motion and increased resistance, suitable as strength improves. Chest, Triceps
Assisted Dips Performed with resistance bands or a dip machine to support some body weight. Chest, Triceps, Shoulders

Overcoming Common Issues

Dips, while highly effective, can present certain challenges and common issues, primarily stemming from improper form. Addressing these issues is crucial for maximizing the benefits of the exercise and minimizing the risk of injury.

Inadequate Depth

Inadequate Depth

A frequent issue with dips is not going low enough, often referred to as ‘cheating’. This reduces the range of motion, leading to less engagement of the target muscles, particularly the lower chest and triceps. To overcome this, focus on lowering your body until your shoulders are slightly below your elbows. 

Incomplete Lockout

Failing to fully extend the arms at the top of the movement is another common problem. This incomplete lockout can lead to underdevelopment of the triceps. Ensure that each repetition ends with your arms fully extended, but be careful not to hyperextend your elbows. This full extension is crucial for engaging the triceps fully.

Shoulder and Chest Pain

Shoulder Pain during dips

Incorrect form can lead to shoulder and chest pain. This is often caused by dipping too low, which puts excessive strain on the shoulder joints, or by improper shoulder positioning. To prevent this, maintain a controlled depth and keep your shoulders back and down, rather than letting them roll forward or hunch up towards your ears. This proper alignment reduces strain on the shoulders and chest.

Maintaining Proper Posture

Keeping the chest up and maintaining a slight forward lean throughout the dip can help in engaging the chest muscles more effectively and reduce the risk of lower back strain. This posture also helps in maintaining the focus on the upper body rather than shifting it to the lower back.

Avoiding Momentum

Using momentum to propel yourself up and down can lead to improper muscle engagement and increase the risk of injury. Focus on performing each dip with controlled, deliberate movements, avoiding any swinging or jerking motions.

Dips in Full-Body Workouts

Incorporating dips into full-body workout routines is an excellent way to ensure a comprehensive approach to strength and muscle development. This versatile upper body exercise complements other exercises that target major muscle groups, creating a well-rounded fitness regimen.

  • Quads and Hamstrings: Dips pair well with lower body exercises like squats and lunges, which primarily target the quads and hamstrings. 
  • Back and Biceps: To complement the pushing motion of dips, include exercises like pull-ups or rows that focus on the back and biceps. 
  • Core Strength: Dips also engage the core muscles, especially when performed with proper form.
  • Full-Body Engagement: By including dips in a workout that already features compound movements like deadlifts or overhead presses, you can achieve full-body engagement.
  • Flexibility in Workouts: Dips can be easily modified to suit different fitness levels, making them a flexible addition to any workout routine.
  • Workout Structure: In a full-body workout, dips can be strategically placed to maximize their effectiveness. 
  • Frequency and Recovery: When planning a full-body workout routine that includes dips, it’s important to consider the frequency of the workouts and allow adequate recovery time for the muscles.


Why can’t I do dips?

You might struggle with dips due to insufficient upper body strength, particularly in the triceps, chest, and shoulders. Limited mobility or previous injuries can also be factors. Building strength through assisted dips or other exercises can help.

How much bodyweight is used in a dip?

In a dip, you lift nearly your entire bodyweight. The exact percentage varies based on the technique and body composition, but it’s typically around 70-90% of your bodyweight.

Is 20 bodyweight dips good?

Yes, being able to perform 20 bodyweight dips is quite impressive. It indicates a good level of upper body strength and endurance, especially in your triceps, chest, and shoulders.

Are dips better than pushups?

“Dips” and “pushups” target different muscle groups and offer varied benefits. Dips focus more on the triceps and lower chest, while pushups engage a broader range of chest and core muscles. Both are valuable in a balanced workout routine.


It’s clear that mastering dips can significantly enhance upper body strength, particularly in the triceps, chest, and shoulders. Adding dips to a full-body workout is one of the best decisions you can make, without a doubt. Here, you can find the most important things you need to know regarding this powerful exercise.

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