> ## 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 shrugs

> Novice · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0of.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0of%2Fe0of-264.mp4?alt=media&token=a56d5fe3-ff68-48ca-855c-e5d390cc49ee" className="w-full aspect-square rounded-xl" />

Also known as: Support elevation depression.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 16 s |

## Technique

1. Support yourself on Parallel bars.
2. While keeping your arms straight, let your body dip between your shoulders, so that your shoulder come closer to your ears (go into Shoulder elevation).
3. Push your body back to the initial position, by pushing your shoulders down as much as possible ( Shoulder depression).

## Muscles

<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: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M297.26,104.97 298.07,104.97 298.60,104.86 298.49,104.89 298.02,106.78 297.45,108.63 295.86,108.78 293.47,108.85 291.88,108.78 290.30,108.60 288.75,108.27 287.25,107.79 286.08,107.27 284.80,106.52 283.99,105.94 283.81,111.26 283.57,115.66 283.93,119.60 284.13,125.83 284.28,128.31 284.60,130.75 284.85,131.95 285.16,133.14 285.55,134.31 286.31,136.05 288.65,140.31 290.28,143.04 291.50,144.77 293.77,147.49 294.79,148.93 295.54,150.42 296.06,152.00 297.42,152.28 299.38,152.97 300.62,153.59 302.07,154.55 302.51,153.67 302.71,153.05 302.87,152.21 302.89,151.29 303.34,151.19 303.86,150.93 304.25,150.58 304.58,150.07 304.83,149.43 305.42,147.19 306.38,145.20 306.45,144.80 306.45,143.90 306.62,143.29 307.25,141.89 308.05,140.64 308.28,139.68 308.43,139.34 308.67,139.07 309.27,138.73 309.47,138.45 309.54,138.05 309.41,137.17 309.44,136.82 310.33,135.11 310.61,133.61 310.43,133.60 311.67,77.74 310.83,76.73 310.04,75.95 308.55,74.77 308.97,74.78 309.33,74.57 308.65,74.00 278.83,74.00 277.70,75.19 287.21,78.88 289.27,79.45 292.29,79.97 293.52,80.39 294.39,80.90 295.15,81.56 295.80,82.33 296.36,83.18 296.85,84.15 297.42,85.69 298.59,90.20 298.28,94.30 297.86,97.63 297.45,99.59 296.66,102.68 296.22,104.70 296.73,104.88ZM302.69,102.28 303.50,104.38 302.75,102.46ZM331.61,104.86 332.41,104.99 332.95,104.97 333.48,104.88 333.99,104.70 333.55,102.68 332.76,99.59 332.34,97.63 331.92,94.30 331.61,90.20 332.78,85.69 333.36,84.15 334.02,82.89 334.61,82.06 335.30,81.32 336.10,80.71 336.98,80.26 338.24,79.90 341.35,79.36 343.00,78.88 352.51,75.19 351.38,74.00 321.55,74.00 320.88,74.57 321.23,74.78 321.66,74.77 320.17,75.95 319.38,76.73 318.66,77.58 318.01,78.49 317.43,79.44 316.94,80.44 316.53,81.48 317.08,81.69 317.65,81.70 317.21,81.93 316.84,82.26 316.61,82.58 316.41,83.04 316.33,83.77 316.51,84.45 316.13,85.38 315.85,86.44 315.70,87.43 315.64,88.44 315.74,90.46 316.11,93.14 316.12,95.62 316.18,96.45 316.34,97.29 316.96,99.59 317.10,100.67 317.05,101.52 316.61,103.12 316.50,103.79 316.53,104.42 316.85,106.54 316.65,108.68 316.78,109.34 317.07,109.84 317.51,110.21 318.05,110.41 317.62,110.89 317.30,111.44 317.13,111.96 317.01,112.68 316.96,114.77 316.76,116.09 316.77,116.56 316.89,116.91 317.08,117.18 317.35,117.38 317.71,117.49 317.26,118.10 316.90,118.72 316.42,119.83 316.25,120.39 316.27,120.85 316.49,121.21 316.85,121.37 317.26,121.26 316.85,122.04 316.56,122.96 316.44,123.92 316.52,124.88 316.69,125.58 316.96,126.25 317.33,126.88 317.78,127.45 317.33,129.80 317.98,130.42 318.91,130.92 318.72,131.15 318.60,131.43 318.59,131.98 318.78,132.41 319.54,133.45 319.87,135.11 320.75,136.76 320.79,137.17 320.66,138.05 320.72,138.42 320.91,138.70 321.56,139.09 321.78,139.34 321.92,139.68 322.16,140.64 322.95,141.89 323.59,143.29 323.76,143.90 323.75,144.80 323.82,145.20 324.79,147.19 325.38,149.43 325.63,150.07 325.96,150.58 326.34,150.93 326.86,151.19 327.32,151.29 327.34,152.21 327.49,153.05 327.70,153.67 328.13,154.55 329.59,153.59 330.83,152.97 332.79,152.28 334.15,152.00 334.66,150.42 335.42,148.93 336.44,147.49 338.71,144.77 339.93,143.04 341.56,140.31 343.90,136.05 344.65,134.31 345.04,133.14 345.36,131.95 345.79,129.53 346.02,127.07 346.27,119.60 346.63,115.66 346.39,111.26 346.22,105.94 345.41,106.52 344.13,107.27 342.95,107.79 341.45,108.27 339.91,108.60 338.33,108.78 336.74,108.85 334.35,108.78 332.76,108.63 332.18,106.78 331.71,104.89ZM327.52,102.28 327.45,102.46 326.70,104.38Z" fillOpacity="0.9" />

          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.9" />

          <path d="M98.21,60.96 98.09,59.21 97.87,57.62 96.79,57.08 97.20,59.81 97.91,66.24 98.18,63.09ZM95.55,71.18 96.57,71.44 97.22,71.78 95.29,66.36ZM99.56,74.47 98.88,74.43 98.50,74.28 98.18,74.03 97.93,73.72 97.85,75.59 97.70,75.26 64.25,90.86 65.91,93.07 67.04,94.81 67.74,96.01 68.90,98.29 71.10,103.20 71.78,104.51 72.53,105.77 73.39,106.96 74.36,108.05 75.05,108.69 76.56,109.79 78.21,110.68 79.07,111.06 80.86,111.68 83.63,112.34 87.13,112.80 91.42,113.04 95.84,113.04 96.66,112.91 97.31,112.68 97.89,112.31 98.25,111.89 98.51,111.41 98.72,110.74 98.97,108.75 99.44,108.71 99.72,102.56 99.82,95.06 99.68,87.70 99.67,87.77 99.93,86.01 100.01,84.51 99.98,83.46 99.80,81.90 99.48,80.35 99.11,78.98 99.21,79.31 98.90,75.48 98.96,75.14 99.10,74.89 99.32,74.75 99.59,74.70ZM106.24,62.72 106.53,66.24 107.24,59.81 107.64,57.08 106.56,57.62 106.35,59.21 106.23,60.96ZM107.21,71.78 107.96,71.40 108.89,71.18 109.14,66.36ZM105.33,74.89 105.48,75.14 105.53,75.48 105.23,79.31 104.64,81.90 104.43,83.99 104.46,85.56 104.77,87.77 104.76,87.70 104.61,94.52 104.68,101.39 104.99,108.75 105.47,108.79 105.45,108.64 105.71,110.74 105.92,111.41 106.19,111.89 106.55,112.31 107.12,112.68 107.78,112.91 108.60,113.04 113.01,113.04 117.31,112.80 120.80,112.34 123.58,111.68 125.37,111.06 126.23,110.68 127.87,109.79 129.38,108.69 130.07,108.05 131.05,106.96 131.90,105.77 132.66,104.51 133.33,103.20 135.53,98.29 136.70,96.01 137.39,94.81 138.52,93.07 140.18,90.86 106.73,75.26 106.58,75.59 106.50,73.72 106.25,74.03 105.93,74.28 105.55,74.43 105.17,74.49 105.06,74.74Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <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"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</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>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * 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/straight-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">Straight-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-depression" 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"}} />depression</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="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="PB walk" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0oi.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=5a876f6ba3545996acb0eca4755cc96c" href="/exercises/pb-walk-e0oi" width="320" height="320" data-path="images/exercises/e0oi.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Supported dip shrugs" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0od.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=f3a52f83e6e0e395fd21ef89350b2aee" href="/exercises/supported-dip-shrugs-e0od" width="320" height="320" data-path="images/exercises/e0od.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <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 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="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="Forearm support knee raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10x.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=8b4eab576fd6342b98dd3753b9b418db" href="/exercises/forearm-support-knee-raise-e10x" width="320" height="320" data-path="images/exercises/e10x.jpg">Novice</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>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dip-shrugs-e0of). 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>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.