How to Do Dips: Build Upper Body Strength and Size

Dips are one of the most effective upper body exercises you can do. They build serious pushing strength, develop your chest and triceps, and require minimal equipment. There's a reason dips have been a staple of strength training for generations.

But dips can also wreck your shoulders if done incorrectly. Here's how to dip safely and effectively, whether you're a beginner working toward your first rep or an advanced lifter adding weight to the belt.

Why Dips Work

Dips are a compound movement that works multiple muscle groups simultaneously:

Primary muscles:

• Chest (pectorals)—especially lower chest
• Triceps
• Front deltoids (shoulders)

Secondary muscles:

• Core (stabilization)
• Rhomboids and traps (stabilization)
• Forearms

Few exercises hit the chest and triceps as effectively while also building real-world pushing strength.

Chest Dips vs Tricep Dips

The same exercise can emphasize different muscles based on body position:

Chest Emphasis

• Lean forward (30-45 degrees)
• Elbows flare slightly outward
• Wider grip if parallel bars allow
• Deeper range of motion

Tricep Emphasis

• Body more upright
• Elbows stay close to body
• Narrower grip
• May use slightly less depth

Most people benefit from a moderate forward lean that hits both chest and triceps effectively.

The Proper Dip Setup

Equipment

Parallel bars: The standard setup, found in most gyms Dip station: Standalone equipment with handles Rings: Advanced option that adds instability Two sturdy chairs: Home alternative (be careful with stability)

Starting Position

1. Grip bars firmly, hands slightly wider than shoulder width
2. Jump or press up to straight-arm position
3. Arms locked, shoulders down and back
4. Core tight, legs together or slightly bent
5. Lean forward slightly from the start

Executing the Dip

The Descent

1. Bend elbows and lower your body
2. Control the movement—don't just drop
3. Keep elbows from flaring excessively (45-70 degrees from body)
4. Lean forward slightly to engage chest
5. Lower until upper arms are parallel to floor (or slightly below)
6. Feel the stretch in chest and shoulders

The Bottom Position

• Upper arms at least parallel to floor
• Shoulders should not feel pinched or painful
• Elbows at roughly 90 degrees
• Chest stretched, core engaged

The Press

1. Drive through palms to push up
2. Keep forward lean throughout
3. Press until arms are straight (without hyperextending)
4. Squeeze triceps at the top
5. Shoulders stay down—don't shrug

Breathing

• Inhale on the way down
• Exhale as you press up
• Stay tight throughout

Common Dip Mistakes

1. Going Too Deep

Excessive depth puts shoulders in a vulnerable position.

Fix: Stop when upper arms are parallel to floor or slightly below. If you feel shoulder strain, reduce depth.

2. Shrugging Shoulders

Letting shoulders creep up toward ears.

Fix: Actively press shoulders down and back. Think "proud chest" throughout the movement.

3. Flaring Elbows Excessively

Elbows pointing straight out stresses shoulders.

Fix: Keep elbows at 45-70 degrees from your body. They can flare for chest emphasis, but not to 90 degrees.

4. Half Reps

Not lowering far enough to get full benefit.

Fix: Upper arms should reach at least parallel. Partial reps build partial strength.

5. Swinging/Kipping

Using momentum instead of muscle.

Fix: Control the entire movement. If you need to swing, you're not strong enough yet—use assistance.

6. Staying Too Upright

Missing the chest and putting extra stress on shoulders.

Fix: Lean forward 20-45 degrees. Look at the floor a few feet in front of you, not straight ahead.

Dip Progressions (Beginner to Advanced)

Level 1: Bench Dips

For complete beginners or those rehabbing shoulders.

How to do it:

1. Hands on bench behind you, fingers forward
2. Feet on floor (easier) or elevated on another bench (harder)
3. Lower body by bending elbows
4. Press back up

Note: Bench dips put shoulders in a vulnerable position. Progress to parallel bar dips when able.

Level 2: Assisted Dips

Build strength for unassisted dips.

Options:

• Resistance band: Loop around bars, place knees or feet in band
• Assisted dip machine: Counterweight helps lift you
• Spotter: Partner holds feet and provides minimal assistance

Progression: Gradually reduce assistance until you can do unassisted reps.

Level 3: Bodyweight Dips

The standard version.

Target: 3 sets of 8-12 reps with good form before adding difficulty.

Level 4: Weighted Dips

Add external load for continued strength gains.

Methods:

• Dip belt with weight plates
• Dumbbell between feet or knees
• Weighted vest
• Chains

Start light: Add 10-20 lbs first. Progress gradually.

Level 5: Ring Dips

Unstable surface increases difficulty and stabilizer demand.

How to do it:

1. Same movement pattern as parallel bar dips
2. Rings require significant stabilization
3. Start with just getting stable in the top position
4. Add reps gradually

Prerequisite: Solid bodyweight dips on stable bars.

Dip Variations

Straight Bar Dips

Performed on a single straight bar (like a pull-up bar).

How to do it:

1. Grip bar, jump up so bar is at hip level
2. Lean forward significantly
3. Lower chest toward bar
4. Press back up

Benefits: Different angle, requires more forward lean, challenges core.

Korean Dips

Bar behind your body instead of at your sides.

How to do it:

1. Grip bar behind you
2. Lower body in front of the bar
3. Press back up

Benefits: Emphasizes triceps and shoulders differently. Advanced movement.

Gironda Dips (V-Bar Dips)

Wider grip, more chest emphasis.

How to do it:

1. Use V-shaped dip bars or very wide parallel bars
2. Significant forward lean
3. Lower until deep stretch in chest
4. Press up

Benefits: Excellent for chest development.

Dip Programming

For Strength (Intermediate+)

• 4-5 sets of 5-8 reps
• Add weight when you can complete all reps
• Rest 2-3 minutes between sets

For Muscle Building

• 3-4 sets of 8-12 reps
• Moderate weight or bodyweight
• Focus on squeeze at top, stretch at bottom
• Rest 60-90 seconds

For Beginners

• 3 sets of max reps (assisted as needed)
• Focus on form over reps
• Progress by reducing assistance

Weekly Frequency

• 2-3x per week
• Allow 48-72 hours between sessions
• Can be done on push days or upper body days

Sample Push Workout with Dips

1. Bench press: 4 x 6-8
2. Weighted dips: 3 x 8-10
3. Incline dumbbell press: 3 x 10-12
4. Tricep pushdowns: 3 x 12-15
5. Lateral raises: 3 x 15

Dips and Shoulder Health

Dips have a reputation for causing shoulder problems. This usually comes from:

• Going too deep
• Poor shoulder blade positioning
• Pre-existing shoulder issues
• Progressing too quickly

How to Dip Safely

1. Warm up shoulders before dipping
2. Control your depth—stop at parallel or slightly below
3. Keep shoulders down and back
4. Progress gradually—don't add weight too fast
5. Stop if you feel pain—not just discomfort, but pain

If Dips Hurt Your Shoulders

• Reduce depth
• Check your form (video yourself)
• Try different grip widths
• Consider ring dips (allow natural rotation)
• Strengthen rotator cuff
• See a professional if pain persists

Some people's shoulder anatomy doesn't tolerate dips well. That's okay—there are other exercises for chest and triceps.

Dips vs Bench Press

| Dips | Bench Press | |---|---| | Bodyweight (or weighted) | External load | | Lower chest emphasis | Full chest | | More tricep involvement | Can isolate chest more | | Requires less equipment | Requires bench and bar | | More functional | Better for max strength | | Harder to scale for beginners | Easy to adjust weight |

Best approach: Use both. They complement each other well.

Common Questions

How deep should I go? Until upper arms are at least parallel to the floor. Deeper isn't necessarily better and can stress shoulders.

How do I progress if I can't do one dip? Use band assistance, assisted dip machine, or negatives (just the lowering portion). Build up to unassisted reps.

Are dips bad for shoulders? Not inherently. Poor form, excessive depth, and pre-existing issues cause problems. Done correctly, dips can actually improve shoulder strength.

Chest or tricep dips—which should I do? Most people benefit from moderate forward lean that works both. Vary your emphasis occasionally for complete development.

Can I do dips every day? Not recommended. Muscles need recovery. 2-3x per week with rest days between is more effective.

When should I add weight? When you can do 3 sets of 12+ reps with good form. Start with 10 lbs and progress gradually.

The Bottom Line

Dips are an exceptional upper body exercise when done correctly. They build the chest and triceps effectively, require minimal equipment, and can be progressed from assisted to heavily weighted.

Focus on form first: controlled descent, proper depth, forward lean, shoulders down. Progress through the levels—don't rush to weighted dips before mastering bodyweight.

If dips bother your shoulders, troubleshoot your form before abandoning the exercise. For most people, proper technique solves the problem.

Master the dip, and you've got one of the best upper body builders in your arsenal.