Bodyweight

Dip

Dips are a powerful bodyweight exercise for strengthening chest, shoulders, and triceps. They involve lowering and raising your body by bending and pushing your arms. Ideal for enhancing overall upper body strength and muscle growth.
View all exercises
Dip instructions
Step-by-step instructions
1
Start by grabbing onto the parallel bars on a dip station, keeping your arms straight.
2
Carefully raise your body off the ground, crossing your legs and bending your knees for better balance.
3
Bend your elbows and lower your body, keeping your torso slightly leaning forward.
4
Push your body back up to the starting position, maintaining the straightness of your arms.
5
Repeat these movements for the desired number of reps while being sure to avoid locking your elbows to prevent injury.
Start by grabbing onto the parallel bars on a dip station, keeping your arms straight.
Carefully raise your body off the ground, crossing your legs and bending your knees for better balance.
Bend your elbows and lower your body, keeping your torso slightly leaning forward.
Push your body back up to the starting position, maintaining the straightness of your arms.
Repeat these movements for the desired number of reps while being sure to avoid locking your elbows to prevent injury.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Mobility
Smackdown Stretch with trainwell
Smackdown Stretch
The Smackdown Stretch is a dynamic stretch that targets your whole body, particularly your lower body including your hips, legs and feet. This exercise promotes flexibility and muscle relaxation. It improves blood circulation throughout the body and promotes recovery after intense workouts.
Try it out
Strength
Seated Dumbbell Curl To Press with trainwell
Seated Dumbbell Curl To Press
The Seated Dumbbell Curl To Press is a dual exercise targeting your arms and shoulders. It combines a bicep curl and shoulder press, aiding in strength building and improving stability.
Try it out
Strength
Med Ball Curl Switch with trainwell
Med Ball Curl Switch
The Med Ball Curl Switch, a dynamic exercise that strengthens biceps and improves coordination, involves extending/curling arms and switching a medicine ball between hands for arm strength and hand-eye coordination.
Try it out
Start your fitness journey today
Enjoying exercises like Dip, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer