Why Dips Belong in Your Programme
The dip is a compound pressing movement that works the chest and triceps through a range of motion that the bench press cannot replicate — specifically, the deep stretch at the bottom where the chest is fully loaded in a lengthened position. Compound exercises that load muscles in a stretched position are particularly effective for building muscle, and the dip does this exceptionally well. It also requires no equipment beyond a pair of parallel bars, making it one of the most accessible serious training exercises available.
Chest Dips vs Tricep Dips
The angle of the torso determines which muscle group is emphasised. To target the chest more: lean the torso forward, allow the elbows to flare slightly outward, and lower until a deep stretch is felt across the chest. To target the triceps more: keep the torso as upright as possible, keep the elbows tucked close to the sides, and focus on the lockout at the top. Both variations are valuable. For most people, a slight forward lean of around twenty to thirty degrees produces the best overall stimulus across both muscle groups.
How to Perform Them
Grip the parallel bars and support your bodyweight with straight arms. Lower yourself by bending the elbows, keeping the movement controlled throughout. Lower until the upper arms are at least parallel to the floor — ideally slightly below, to achieve a full stretch. Press back to the starting position, stopping just short of locking the elbows out completely to maintain tension on the muscles. The descent should take two to three seconds. Do not drop. The bottom position is where the stimulus lives.
Progressions and Regressions
If full bodyweight dips are not yet achievable, an assisted dip machine reduces the effective bodyweight and allows the pattern to be trained immediately. Bands looped over the bars also provide assistance. As strength builds, reduce the assistance progressively. Once ten to twelve clean bodyweight dips are achievable, add load using a dip belt with plates or by holding a dumbbell between the feet. Weighted dips are one of the most effective chest and tricep exercises in existence.
Programming
Three to four sets of eight to twelve repetitions. Dips can serve as either a primary pressing exercise or as an accessory after bench press. As a superset with chin-ups — one set of dips followed immediately by one set of chin-ups — they provide a complete upper body push-pull stimulus in minimal time. Rest ninety seconds between sets.
