Dips

Explanatory Video

Description

A bodyweight exercise that works the triceps, chest, and shoulders by lowering and raising the body on parallel bars.

Difficulty & Category

Intermediate

Dynamic

Affected Muscles

Triceps Brachii

Pectoralis Major

Deltoid (Anterior)

Pectoralis Minor

Rectus Abdominis

Body Areas

Arms

Chest

Shoulders

Core

Equipment

Rings

Dip Bar

High Bar

Similar Exercises

The Ring Muscle Up is a complex upper body exercise that combines a pull-up and a dip in one fluid motion. To perform this exercise, start by hanging from the rings with a false grip, where your wrists are above the rings. Initiate the movement by pulling yourself up explosively, keeping the rings close to your body. As you reach the top of the pull-up, transition by rotating your wrists and pushing your chest over the rings. Finish by pressing down into a dip position, fully extending your arms. Control the descent back to the starting position. This exercise requires significant upper body strength and coordination.

Dynamic

Advanced

Skill

Regressions

Negative dips focus on the lowering phase of the dip, helping to build strength and control. Begin by positioning yourself at the top of a dip position with your arms fully extended and your shoulders above the bars. Slowly lower yourself by bending the elbows and allowing your body to descend steadily. Focus on keeping your elbows close to your body to engage the triceps effectively. Once you reach the lowest point, return to the start position, or carefully dismount if you need assistance.

Dynamic

Intermediate

Last updated: 3/6/2026