FormTwin › Exercises › Dip

What muscles does the Dip work?

The dip is a powerful bodyweight pressing move that builds the chest and triceps, scalable from assisted to weighted.

Primary muscles worked

Secondary muscles worked

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How to do the Dip

  1. Support yourself on parallel bars, arms locked.
  2. Lean slightly forward for chest, upright for triceps.
  3. Lower until your shoulders are just below your elbows.
  4. Press back up to lockout without flaring the elbows wide.

Common mistakes

Variations

Bench dipAssisted dipWeighted dip

Frequently asked questions

What muscles do dips work?

Dips work the triceps and chest as the primary movers, with the front deltoids assisting. Leaning forward emphasises the chest; staying upright emphasises the triceps.

Are dips chest or triceps?

Both, and you can bias either. An upright torso and narrow bars target the triceps; leaning forward on wider bars shifts the load onto the lower chest.

Are dips bad for your shoulders?

Dips are safe for most people who stop at a comfortable depth (shoulders roughly level with elbows). Going excessively deep, especially under heavy load, is where shoulder issues creep in.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.