Dips are a highly effective compound exercise targeting both the upper and lower chest, shoulders, and triceps. They work the upper and lower pecs through shoulder adduction, similar to a bench press. The anterior deltoids and clavicular (upper) pecs are engaged through shoulder flexion, like a front raise. Finally, the triceps are activated through elbow extension as the arm straightens.
A study by Dr. Brett Contreras in 2010 demonstrated that dips effectively activate the lower pecs. While weighted dips showed higher peak EMG activation in the upper chest, this doesn’t diminish the significant contribution dips make to overall pec development. This makes dips a valuable exercise for building both mass and strength.
While often treated as a bodyweight finisher exercise for high reps, dips can be effectively loaded for moderate to heavy rep ranges (6-12 reps) due to their compound nature and strong lifting position. This allows for greater muscle fatigue under heavier loads, complementing basic press movements.
While dips are a compound movement, they are less technical than bench presses or overhead presses. This makes it generally acceptable to push sets closer to failure. However, beginners should start with lower exertion and gradually increase the intensity as their technique improves. Even slight deviations in form can cause pain under heavy loads.
For those aiming for near failure in the 6-12 rep range, adding external resistance via a loading belt or a dumbbell between the legs is often necessary. If achieving near failure with bodyweight within that rep range, prioritize mastering proper form before increasing weight. Assisted dip machines can be helpful for beginners or overweight individuals to maintain correct form.
Regardless of the loading strategy, the execution remains consistent. Begin by gripping parallel bars just outside shoulder-width, fully extending elbows and shoulders. Curl your legs behind you to prevent them from hitting the ground. Retract and depress your shoulder blades for shoulder stability. Lean your torso slightly forward to emphasize the chest, avoiding an excessive lean resembling a floating pushup or an upright position which can strain shoulders and reduce pec engagement.
Lower your torso slowly and controlled for about two seconds. A smooth negative is crucial to avoid exceeding your shoulder’s natural range of motion. Keep knees together and hips extended to prevent “tipping,” a form of cheating using momentum. Maintain scapular retraction and thoracic spine extension, preventing your upper back from rounding. Descend until your upper arm and forearm form a 90-degree angle, or until you feel a strong stretch in your pecs and triceps. For some, this might be slightly below 90 degrees. Aim for upper arms parallel to the floor.
Reverse the motion by driving your hands down into the handles, maintaining torso position. Ensure shoulder blades remain retracted and upper back extended at the top.
Man performing dips on parallel bars
A common error is anterior scapular tilting, often contributing to shoulder issues associated with dips. Similar to bench press, maintaining retracted and depressed scapula is crucial for shoulder safety. Focus on a straight upper back, avoid excessive depth, and reverse the motion before losing shoulder stability.
Another mistake is maintaining an excessively upright posture. While some believe this targets the triceps more, a natural forward inclination effectively engages pecs, delts, and triceps. Prioritize finding a comfortable and natural lifting groove based on your individual body type. An excessively upright posture can stress the shoulder joint and reduce pec involvement.
Close-up of hands gripping dip bars
Bench dips, where the torso extends beyond the shoulders, are not recommended due to the increased risk of anterior scapular tilting. If free weight dips are challenging, consider assisted dip machines or band-assisted dips. However, these cannot fully replicate the strength and mass-building potential of free weight dips. Push-ups offer a decent alternative, but might not provide the same pec stretch and can be difficult to progressively overload.
