Dips

Dips is an intermediate compound push using dip bars. It loads Chest.

Why this lift

The Dips is a intermediate compound push lift. It primarily loads Chest. Triceps, Shoulders help. You need dip bars. Most programs place it near the start of a session, while you are fresh.

Chest work in a program is mostly presses and flies. The bar path and elbow angle matter more than grinding extra kilos with a bounced rep. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Chest
• Secondary: Triceps, Shoulders

Setup

• Set dip bars. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Chest as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Dips as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Dips does not agree with you, Assisted Dip trains Chest with a different setup.

Related lifts

• Assisted Dip Chest
• Barbell Bench Press Chest
• Barbell Guillotine Press Chest
• Barbell Larsen Press Chest
• Cable Chest Press Chest
• Cable Crossover Chest

FAQ

What muscles does the Dips work?

The Dips works Chest (primary), Triceps, Shoulders (secondary).

What equipment do I need for the Dips?

You need dip bars.

Is the Dips suitable for beginners?

Not as a first-week lift. The Dips is marked intermediate — learn a simpler variation from the related lifts below, then come back.