Dip (Bodyweight)
Often called the “upper body squat,” dips are a classic bodyweight strength test for gymnasts and calisthenics athletes.
Dip (Bodyweight) Overview
Dips are a challenging bodyweight exercise that develop the chest, triceps, and shoulders. Using parallel bars or rings, the lifter lowers and raises their body using arm strength, making dips a strong indicator of upper body pressing ability. Forward lean emphasizes the chest, while a more vertical torso targets the triceps. Dips can be progressed with weight or made easier using assistance bands or machines. They’re commonly seen in calisthenics, gymnastics, and bodybuilding routines for pushing development.
Dip (Bodyweight) Muscles Worked
How to Do the Dip (Bodyweight)
- 01
Grab parallel bars and lift your body with arms extended and legs hanging or bent.
- 02
Lower your body by bending your elbows until upper arms are parallel to the floor.
- 03
Keep elbows tucked slightly and avoid flaring.
- 04
Push back up to the starting position, fully extending the arms.
Form & Technique Tips
Use an assisted dip machine if needed; adjust knee pad resistance to control difficulty.
⚠ Injury Risks
Shoulder strain from going too deep, wrist pain if grip is misaligned, triceps tendon stress under fatigue
Avoid descending too deep to reduce shoulder stress; warm up elbows and shoulders before weighted variations.
Why Do the Dip (Bodyweight)
Dip (Bodyweight) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.
Taking It Further
Add reps, slow down tempo, add weight with a dip belt, or use gymnastic rings for instability.
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