Technique
- Start in a Support position, 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
Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches
Progressions
45 deg dip
Advanced
L-sit dip
Intermediate
Rings dip
Intermediate
Single bar dip
Intermediate
Russian dip
Advanced
Rotating dip
Advanced
Hand-release dip
Advanced
Weighted dip
Intermediate
Regressions
Assisted dip
Novice
Support
Beginner
Dip circles
Intermediate
Half dip
Novice
Bottom dip hold
Intermediate
Straight-legs bench dip
Novice
Dip eccentric
Novice
Machine-assisted dip
Beginner
Variations
Assisted dip
Novice
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
Jackknife rings dip
Intermediate
Elevated bench dip
Novice
Bent-legs bench dip
Novice
Deep pushup
Novice
Tuck skin-the-cat
Intermediate
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