Dip setup
Two parallel bars at shoulder width or slightly wider. Hop up to the top position with arms locked, body suspended between the bars. Legs hang straight or cross behind, glutes squeezed.
For triceps emphasis: keep the torso upright. For chest emphasis: lean the torso forward 15-30 degrees and let the elbows flare slightly outward.
The dip
Lower by bending the elbows. The shoulders descend, the body stays close to the bars. Stop when the shoulder is roughly at the same height as the elbow (90 degree arm bend) for safety, deeper only if mobility allows pain-free range.
Press back to the top. Lock out without shrugging at the top.
Common faults
Going too deep: shoulders below elbow line stresses the anterior shoulder capsule. Fix: stop at the 90-degree arm position, build mobility before pushing depth.
Excessive forward lean without intent: turns a triceps-emphasis dip into a chest dip without the lifter realizing. Fix: choose your variant intentionally and stick with the body angle.
Shoulder elevation at the top: shrugging instead of locking out cleanly. Fix: push the body away from the bars, keep the shoulders pulled down and back at lockout.
Programming
Dips are an excellent compound triceps exercise that scale from beginner (assisted) to advanced (weighted). The pattern complements bench press without creating overlapping shoulder stress.
For strength: 3-5 sets of 5-8 reps at RPE 7-8, weighted with a dip belt once bodyweight is easy.
For hypertrophy: 3-4 sets of 6-12 reps at RPE 7-9.
For triceps mass: pair with close-grip bench press in the same session.
When to swap
Lifters with anterior shoulder pain should swap to close-grip bench press or push-ups. The shoulder position in dips loads the anterior capsule and is unforgiving for lifters with existing shoulder issues.
Lifters who can’t yet do a strict dip should use the dip-assist machine, work down assistance weight over 8-12 weeks, then transition to bodyweight.