Dip (Bodyweight) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Dip (Bodyweight) Exercise Demo

Exercise Profile

Exercise Equipment

Bodyweight

Primary muscles

Triceps, Chest

Secondary muscles

Front Delts

Exercise Category

Vertical Push

Dip (Bodyweight) Muscles Worked

Front

Back

MuscleSet

Triceps

55.6%

Chest

33.3%

Front Delts

11.1%

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.

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.

How to Do A Dip (Bodyweight)

1. Grab parallel bars and lift your body with arms extended and legs hanging or bent. 2. Lower your body by bending your elbows until upper arms are parallel to the floor. 3. Keep elbows tucked slightly and avoid flaring. 4. Push back up to the starting position, fully extending the arms.

Machine Tips

Use an assisted dip machine if needed; adjust knee pad resistance to control difficulty.

How to Progress

Add reps, slow down tempo, add weight with a dip belt, or use gymnastic rings for instability.

PROGRAMS WITH Dip (Bodyweight)