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Dip

Draftstrength50%advanced⬤ limited evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
upright, suspended between parallel bars, elbows locked and shoulders depressed, supporting full bodyweight on the hands
End
elbows bent and shoulders extended so the upper arms reach roughly parallel to the floor at the bottom, then pressed back to full elbow extension
Range of Motion
shoulder extension with elbow flexion lowering to ~90° elbow / upper arms parallel to floor, then full return to elbow lockout

How to Perform

Support yourself on parallel bars with elbows locked and shoulders down. Bend the elbows and let the shoulders travel back into extension, lowering under control until the upper arms are roughly parallel to the floor, then press back up to full elbow extension without shrugging. A slight forward torso lean biases the chest; a vertical torso biases the triceps.

Watch on YouTube↗

Opens a YouTube search for “Dip”

Equipment:parallel bars or dip stationoptional: resistance band or assisted dip machine for assistanceoptional: dip belt for loading
Starting position: standing

Coaching Cues

  1. 1

    Start at the top with elbows locked and shoulders pushed down away from your ears.

    (setup)
  2. 2

    Lower under control until your upper arms are about parallel to the floor — deeper only if your shoulders tolerate it pain-free.

    (depth)
  3. 3

    Push the bars down and away from you as you press to lockout.

    (external-focus)
  4. 4

    Lean your chest slightly forward to work the chest; stay tall and vertical to work the triceps.

    (emphasis)

Evidence-Based Dosing & EMG Data

Recommended Dosing

General resistance-training guidelines: 2-4 sets of 6-12 repetitions, 2-3 sessions per week, progressing to added load once bodyweight reps are performed with control. No dip-specific dosing trials exist.

EMG Activation Data

Surface EMG work on dip variations shows high activation of the pectoralis major (particularly sternocostal fibers) and triceps brachii, with anterior deltoid also substantially active. Torso angle shifts the emphasis: forward lean increases pectoralis major demand while an upright torso increases relative triceps contribution. Ring dips increase stabilizer (including scapular and rotator cuff) demand compared with fixed bars. The evidence base is small — a handful of comparative EMG studies rather than the robust biomechanics literature available for barbell lifts.

Muscles Involved (9)

Primary Movers

Pectoralis Major— Sternocostal fibers drive shoulder flexion/adduction from the extended bottom position; contribution and stretch increase with forward torso lean.
Triceps Brachii— Primary elbow extensor throughout the press; emphasized with a vertical torso and narrower grip.

Secondary Movers

Anterior Deltoid— Assists shoulder flexion from the extended position and stabilizes the glenohumeral joint anteriorly.
Latissimus Dorsi— Assists shoulder adduction, keeping the humerus close to the trunk (elbows in); active during descent as the shoulder extends.

Stabilizers

Lower Trapezius— Maintains scapular depression against bodyweight; prevents shrugging at lockout.
Serratus Anterior— Keeps the scapula approximated to the thorax during the closed-chain press; resists winging.
Rhomboid Major— Controls scapular position and resists excessive protraction at the bottom.
Subscapularis— Rotator cuff stabilization of the humeral head, important in the deep, extended shoulder position.
Rectus Abdominis— Maintains trunk position and prevents excessive lumbar extension or leg swing.

Easier Variations ↓

1

Band-Assisted Dip

Loop a resistance band across the bars and kneel or stand on it to offload bodyweight; an assisted-dip machine works the same way with adjustable counterweight.

2

Bench Dip (Feet on Floor)

Hands on a bench behind you, feet on the floor with knees bent, reducing the load and range while grooving the elbow-extension and scapular-depression pattern.

Harder Variations ↑

1

Weighted Dip

Add external load with a dip belt or a dumbbell held between the feet once 10-12 strict bodyweight reps are easy.

2

Ring Dip

Perform on gymnastics rings, adding an unstable base that greatly increases shoulder and scapular stabilization demand.

Target Movements (4)

Elbow ExtensionHumeroulnar Joint
Shoulder FlexionGlenohumeral Joint
Shoulder AdductionGlenohumeral Joint
Scapular DepressionScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing Up from ChairessentialPushing (Doors, Carts)

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Overhead Pressingperformance⚠

Research Notes

claude-researched 2026-07; muscle/movement links validated against the roster. Adversarial clinical verification pending — do not promote past needs_review without human review.