Body weight
Dips
Dips mainly works your triceps and chest. It also helps your front shoulders.
Step by step
- Hold the bars, arms straight, chest slightly forward.
- Lower slowly until your elbows reach about 90 degrees.
- Push back up to straight arms.
What you should feel
Effort in the back of your arms and your lower chest; your shoulders should not pinch.
Common mistake
Dropping too deep and straining the shoulders; stop at 90 degrees or use an assisted machine.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Triceps pushdownTriceps
Skull crusherTriceps
Overhead dumbbell triceps extensionTriceps
Rope pushdownTriceps
Reverse-grip pushdownTriceps
Cable overhead triceps extensionTricepsQuestions
What muscles does the dips work?
Dips mainly works your triceps and chest. It also helps your front shoulders.
Can I do the dips at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the dips?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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