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Exercise Library / Dip

Dip

The dip lowers and lifts your body between two supports.

Strength Training

What this exercise does

The dip lowers and lifts your body between two supports. It works your triceps and chest, and the lower, bench version is a friendlier place to start.

At a glance

Body part
Arms, Chest
Muscles worked
Triceps, Chest
Experience
Intermediate

How to do it

  1. Sit on the edge of a sturdy bench. Place your hands next to your hips, fingers pointing forward.
  2. Slide your hips off the bench and walk your feet out until your knees are bent at about 90 degrees.
  3. Lower your body by bending your elbows straight back, until your upper arms are about level with the floor.
  4. Press back up until your arms are nearly straight.
  5. Do 5 to 8 reps.

Common mistakes

  • Letting your shoulders roll forward as you lower.
  • Dropping too deep.
  • Sliding your hips far from the bench.

Make it easier or harder

Make it easier

Bend your knees more and keep your feet closer to the bench.

Make it harder

Straighten your legs, or place your feet on another bench.

Keep it safe

Dips load the front of the shoulder. Stop if you feel a pinch there and use a triceps pushdown or push-up instead.

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