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Technique

  1. Perform a Dip with a weight attached to your body.

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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).
Logging: Total weight used.
Risks
  • Make sure to have a support to step on in case you fail to complete a repetition due to the weight.

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Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Triceps
  • Back
  • Serratus anterior
  • 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
Weight vest
Weight vest

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Appears in

Calisthenics skills
Other disciplines
Joint movements
Shoulderflexion forward
trains stretches

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Regressions

e034

Dip

Intermediate

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Variations

e034

Dip

Intermediate
e01p

Assisted dip

Novice
e08l

Rings dip

Intermediate
e0qi

Single bar dip

Intermediate
e12j

Dip eccentric

Novice
e1br

Machine-assisted dip

Beginner
e14f

Weighted rings dip

Advanced
e14g

Band-assisted rings dip

Intermediate
e0qm

Rotating dip

Advanced
e0ql

Bottom dip hold

Intermediate
e10k

Elevated bench dip

Novice
e0zh

Straight-legs bench dip

Novice
e10j

Bent-legs bench dip

Novice
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.