Dips

Lower and press your body between parallel bars; a demanding press for chest, shoulders and triceps.

• Muscle group: Chest
• Equipment: Dip bars
• Difficulty: Advanced

Also known as: Parallel bar dips, Chest dips, Triceps dips, Dips i barre, Armstræk i barre

How to do it

1. Support yourself on the bars with straight arms and shoulders pressed down.
2. Bend the elbows to lower until the upper arms are about parallel to the floor.
3. Press back up to straight arms without shrugging.

Common mistakes

• Dropping so deep that the shoulders feel strained.
• Swinging the legs to create momentum.

Alternatives

• Push-up
• Triceps pushdown
• Bench press

Watch a video demonstration on YouTube

“The Perfect Dip - Do it right” by Calisthenicmovement (opens YouTube)

Used in the programmes

• Push / pull / legs 6-day6 days a week
• Chest focus (gym)3 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.