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Also known as: 90-degrees dip.

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Technique

  1. Start from a Support position with Shoulder depression (shoulders pushed down towards your hips).
  2. On your way down, twist your body to face one side, then go back to the starting position and repeat on the other side.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Back
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
Flexibility

Secondary

  • Shoulders
  • Chest
  • Biceps
  • 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

Flexibility
Calisthenics skills
Joint movements

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Regressions

e034

Dip

Intermediate
e12k

Weighted dip

Intermediate
e01p

Assisted dip

Novice
e12j

Dip eccentric

Novice
e0ql

Bottom dip hold

Intermediate
e14f

Weighted rings dip

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.