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Technique

  1. Perform a Dip where you stop halfway down, then push back up, instead of going the full depth.
  2. This is a good progression towards the full Dip if you don’t have the shoulder flexibility and stability needed to go to the full depth (in Shoulder extension backward).

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Form tips

  • At the top, straighten your arms and push your shoulders down ( Shoulder depression).
  • Your elbows should point more backward than outward (max. 45° out).

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Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Triceps
  • Back
  • Serratus anterior
  • Forearms
  • 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

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Equipment

Dip station
Dip station
Parallel bars
Parallel bars

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Appears in

Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches

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Progressions

e034

Dip

Intermediate
e12j

Dip eccentric

Novice
e01p

Assisted dip

Novice
e12k

Weighted dip

Intermediate
e0qj

Russian dip

Advanced
e0zh

Straight-legs bench dip

Novice
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