Chest Parallel bars or dip station Intermediate Lower pectoralsTriceps

Dip

The dip is the most loaded bodyweight pressing exercise. Leaning forward emphasizes the chest; staying upright emphasizes the triceps. Both variations build serious upper-body mass.

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Form Guide

Step-by-step: Dip

1For chest: lean forward 20–30 degrees, lower until upper arms are parallel to the floor.
2For triceps: stay upright, elbows close to sides, lower until 90 degrees.
3Keep your shoulders packed (not shrugged up) throughout.
4Full range of motion in both variations — do not stop short.
5Avoid excessive shoulder protraction at the bottom, which can stress the shoulder joint.

Common Mistakes

What most people get wrong

Shrugged shoulders: pack them throughout the movement.
Going too deep (past 90 degrees for tricep dips): can impinge the shoulder at extreme depths.
Flared elbows for chest dips: some flare is fine but excessive rotation stresses the shoulder.

Programming

How to program the Dip

Bodyweight: 3 sets of max reps. Add weight with a dip belt once you hit 15+ reps. Weighted dips are one of the best long-term size builders for the chest and triceps.

Alternatives