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Technique

  1. Perform a Dip and push yourself up explosively to be able to lift your hands off the bars before performing the next rep.
Risks
  • Be careful not to miss the bar when landing back down.

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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

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One-hand hip-tap dip

Advanced

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Regressions

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Dip

Intermediate
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Russian dip

Advanced
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Hip-tap dip

Elite
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Weighted dip

Intermediate
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Rotating dip

Advanced
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Bottom dip hold

Intermediate
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