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
Bodyweight
Single Leg Bodyweight Box Squat with trainwell
Single Leg Bodyweight Box Squat
The Single Leg Bodyweight Box Squat targets the thighs and buttocks while improving balance and leg strength. It's ideal for enhancing stability and strengthening lower body muscles.
Try it out
Strength
Bosu Dumbbell Crunch with trainwell
Bosu Dumbbell Crunch
The Bosu Dumbbell Crunch targets abs, improves balance, coordination, and core stability. It's a superb exercise for enhancing muscular endurance and building abs strength and definition.
Try it out
Strength
Barbell Hip Thrust Hold with trainwell
Barbell Hip Thrust Hold
Barbell Hip Thrust Hold is a potent lower body exercise targeting the glutes and hamstrings. By incorporating weights and improving strength and stability, it enhances lower body power and appearance.
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