> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Dip

> Intermediate · Dynamic · Bilateral. Strength, flexibility

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| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 21 s |

## Technique

1. Start in a Support position, slowly bend your elbows and slightly lean forward to let your body dip down.
2. 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).

<Warning>
  **Risks**

  * Do not go too low if this causes pain. Build up the strength to go lower over time, and thus increase the range of motion and the benefits.
</Warning>

## Muscles

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      </svg>
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  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li></ul></Card>
  </Columns>
</div>

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
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  <Columns cols={1}>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Biceps</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * 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
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/dip-station" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00l.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=3b2f9c48fe4b730aacf3d82a5e4d7f95" alt="Dip station" noZoom className="m-0 w-full h-full object-contain" width="294" height="204" data-path="images/equipment/q00l.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dip station</span></a><a href="/collections/equipment/parallel-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00z.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fd11f22bf66db76205a3d0e234abf7e5" alt="Parallel bars" noZoom className="m-0 w-full h-full object-contain" width="314" height="229" data-path="images/equipment/q00z.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallel bars</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/dip" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Dip</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-flexion-forward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion forward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="45 deg dip" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e014.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=3a6a57b57688538c3629322b5954ce83" href="/exercises/45-deg-dip-e014" width="320" height="320" data-path="images/exercises/e014.jpg">Advanced</Card>
  <Card title="L-sit dip" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06f.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=b6b4f06b4b0e94b0884ad53dacb6559d" href="/exercises/l-sit-dip-e06f" width="320" height="320" data-path="images/exercises/e06f.jpg">Intermediate</Card>
  <Card title="Rings dip" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08l.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=513d6b347f9ce7dbd8d8370bb64642d4" href="/exercises/rings-dip-e08l" width="320" height="320" data-path="images/exercises/e08l.jpg">Intermediate</Card>
  <Card title="Single bar dip" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qi.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=acfb90fc47328b101adb48a228fe9c4f" href="/exercises/single-bar-dip-e0qi" width="320" height="320" data-path="images/exercises/e0qi.jpg">Intermediate</Card>
  <Card title="Russian dip" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qj.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=6cff07f5be236860f298a270a2e63417" href="/exercises/russian-dip-e0qj" width="320" height="320" data-path="images/exercises/e0qj.jpg">Advanced</Card>
  <Card title="Rotating dip" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qm.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=3d602ddce5abd06d5a3e5154cb8c827d" href="/exercises/rotating-dip-e0qm" width="320" height="320" data-path="images/exercises/e0qm.jpg">Advanced</Card>
  <Card title="Hand-release dip" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qn.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=a530be1f2ad75f01df8c4c4e4f3a5b2d" href="/exercises/hand-release-dip-e0qn" width="320" height="320" data-path="images/exercises/e0qn.jpg">Advanced</Card>
  <Card title="Weighted dip" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12k.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=c47101fa7feb8f291c012529a800e768" href="/exercises/weighted-dip-e12k" width="320" height="320" data-path="images/exercises/e12k.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Assisted dip" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01p.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=407d631fe396923b550d1dca11715f0f" href="/exercises/assisted-dip-e01p" width="320" height="320" data-path="images/exercises/e01p.jpg">Novice</Card>
  <Card title="Support" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0c5.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=a814529a1534c33a230d523eda619e7e" href="/exercises/support-e0c5" width="320" height="320" data-path="images/exercises/e0c5.jpg">Beginner</Card>
  <Card title="Dip circles" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0og.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=7ff4bd0bc2ed6fcb2fee0eb69292b07e" href="/exercises/dip-circles-e0og" width="320" height="320" data-path="images/exercises/e0og.jpg">Intermediate</Card>
  <Card title="Half dip" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qk.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=ee17b88d6ffad8cb5707933a82dd44c5" href="/exercises/half-dip-e0qk" width="320" height="320" data-path="images/exercises/e0qk.jpg">Novice</Card>
  <Card title="Bottom dip hold" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0ql.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=337cd3adb431c738cfa0036e7304edd4" href="/exercises/bottom-dip-hold-e0ql" width="320" height="320" data-path="images/exercises/e0ql.jpg">Intermediate</Card>
  <Card title="Straight-legs bench dip" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0zh.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=9519f26eabf3482e4327a88b7ebb93ed" href="/exercises/straight-legs-bench-dip-e0zh" width="320" height="320" data-path="images/exercises/e0zh.jpg">Novice</Card>
  <Card title="Dip eccentric" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12j.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=209b7c13f93b8dbfe3501325d1aa703f" href="/exercises/dip-eccentric-e12j" width="320" height="320" data-path="images/exercises/e12j.jpg">Novice</Card>
  <Card title="Machine-assisted dip" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1br.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=8d5493692fbcabebcd4a1a15f8385512" href="/exercises/machine-assisted-dip-e1br" width="320" height="320" data-path="images/exercises/e1br.jpg">Beginner</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Assisted dip" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01p.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=407d631fe396923b550d1dca11715f0f" href="/exercises/assisted-dip-e01p" width="320" height="320" data-path="images/exercises/e01p.jpg">Novice</Card>
  <Card title="Rings dip" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08l.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=513d6b347f9ce7dbd8d8370bb64642d4" href="/exercises/rings-dip-e08l" width="320" height="320" data-path="images/exercises/e08l.jpg">Intermediate</Card>
  <Card title="Single bar dip" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qi.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=acfb90fc47328b101adb48a228fe9c4f" href="/exercises/single-bar-dip-e0qi" width="320" height="320" data-path="images/exercises/e0qi.jpg">Intermediate</Card>
  <Card title="Dip eccentric" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12j.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=209b7c13f93b8dbfe3501325d1aa703f" href="/exercises/dip-eccentric-e12j" width="320" height="320" data-path="images/exercises/e12j.jpg">Novice</Card>
  <Card title="Weighted dip" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12k.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=c47101fa7feb8f291c012529a800e768" href="/exercises/weighted-dip-e12k" width="320" height="320" data-path="images/exercises/e12k.jpg">Intermediate</Card>
  <Card title="Machine-assisted dip" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1br.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=8d5493692fbcabebcd4a1a15f8385512" href="/exercises/machine-assisted-dip-e1br" width="320" height="320" data-path="images/exercises/e1br.jpg">Beginner</Card>
  <Card title="Weighted rings dip" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14f.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=89b09a51f3c50d3ab5531df62a3d664c" href="/exercises/weighted-rings-dip-e14f" width="320" height="320" data-path="images/exercises/e14f.jpg">Advanced</Card>
  <Card title="Band-assisted rings dip" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14g.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=651f5142a64ae31aa369a3d6d6d18fa2" href="/exercises/band-assisted-rings-dip-e14g" width="320" height="320" data-path="images/exercises/e14g.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Jackknife rings dip" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14d.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=2d9614a56ef649e270c3c1726311d7b4" href="/exercises/jackknife-rings-dip-e14d" width="320" height="320" data-path="images/exercises/e14d.jpg">Intermediate</Card>
    <Card title="Elevated bench dip" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10k.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=a3e50830981ef15600534a0bede724c1" href="/exercises/elevated-bench-dip-e10k" width="320" height="320" data-path="images/exercises/e10k.jpg">Novice</Card>
    <Card title="Bent-legs bench dip" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10j.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=8d6a14691e6ed920c16b40b7480fa95d" href="/exercises/bent-legs-bench-dip-e10j" width="320" height="320" data-path="images/exercises/e10j.jpg">Novice</Card>
    <Card title="Deep pushup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e030.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=f92cf9999dd87c1021f747bba7f0dd84" href="/exercises/deep-pushup-e030" width="320" height="320" data-path="images/exercises/e030.jpg">Novice</Card>
    <Card title="Tuck skin-the-cat" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cs.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=a32888ae89b87f871622386f5955cbbe" href="/exercises/tuck-skin-the-cat-e0cs" width="320" height="320" data-path="images/exercises/e0cs.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dip-e034). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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