Technique
- Wrap an elastic band around your wrists and place your hands on a Dip station or Parallel bars.
- Get in a Support position and kneel or step into the band to put it under tension.
- Slowly bend your elbows and slightly lean forward to let your body dip down.
- Keep the tension at the bottom and push yourself back to the top position.
Form tips
- At the top, straighten your arms and push your shoulders down ( Shoulder depression).
- Go as deep as your current strength and flexibility allow.
- Your elbows should point more backward than outward (max. 45° out).
Muscles
Strength
Primary
- Shoulders
- Chest
Secondary
- Biceps
- Triceps
- Back
- Serratus anterior
- Forearms
Flexibility
Secondary
- Shoulders
- Chest
- Biceps
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
Equipment
Appears in
Progressions
Dip
Intermediate
Variations
Dip
Intermediate
Rings dip
Intermediate
Single bar dip
Intermediate
Dip eccentric
Novice
Weighted dip
Intermediate
Machine-assisted dip
Beginner
Weighted rings dip
Advanced
Band-assisted rings dip
Intermediate
View Similar Exercises
View Similar Exercises
Elevated bench dip
Novice
Bottom dip hold
Intermediate
Straight-legs bench dip
Novice
Rotating dip
Advanced
Bent-legs bench dip
Novice
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