Dips

Starting position

1. Grab the bars with a neutral grip (palms facing each other), about shoulder width or slightly wider.
2. Jump or step up into support with straight arms.
3. Push your shoulders down away from your ears and brace your core.
4. For more chest, lean your torso slightly forward; you can bend and cross your legs.

Execution

1. Inhale and slowly lower yourself by bending your elbows. Elbows travel back and slightly out.
2. Go down until your upper arm is roughly parallel to the floor — or stop higher if your shoulders feel uncomfortable.
3. Exhale and press yourself back up until your arms are nearly straight.
4. At the top keep your shoulders down instead of sinking into them.

Common mistakes

• Going too deep — the shoulder joint gets overstretched under bodyweight.
• Shoulders creeping up to the ears — stress goes to the neck and shoulder joint.
• Swinging the legs — momentum takes over and you lose control.
• Dropping into the bottom — a sudden jolt for the shoulders and sternum.

Beginner tips

• If you can't do a single rep yet, start with negatives: jump to the top and lower yourself over 3–5 seconds.
• Use an assisted dip machine or a resistance band for help.
• Only add a weight belt after you can do 10–12 clean reps.

Alternatives

• Push-Ups — easier to scale the load
• Decline Barbell Bench Press — also targets the lower chest
• Chest-Focused Ring Dips — harder, for advanced trainees