Movement overview

Dips are a compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.

Step-by-step cues

1. Start by gripping the parallel bars with your palms facing inward and arms fully extended.
2. Lift your body off the ground by straightening your arms and keeping your legs crossed behind you.
3. Inhale as you slowly lower your body by bending your elbows until they reach a 90-degree angle or slightly less.
4. Keep your torso upright and elbows close to your body to focus on the triceps.
5. Exhale as you push yourself back up to the starting position by extending your arms.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your shoulders are down and away from your ears to prevent strain.
• Maintain a controlled movement throughout the exercise to maximize muscle engagement.
• Avoid swinging or using momentum to lift yourself; focus on using arm strength.
• If you're new to dips, consider using an assisted dip machine or resistance bands for support.
• Keep your core engaged to stabilize your body during the movement.
• To increase difficulty, add weight using a dip belt or weighted vest.