Rucking Revolution

DIPS

PURPOSE

Dips are an excellent upper body pushing exercise that primarily targets the chest, triceps, and shoulders while engaging the core for stability.

Primary muscles: Chest, Triceps, Shoulders

Equipment: Parallel bars, Dip station, Bench

Difficulty: intermediate

PROGRESSIONS

  1. Bench dips (feet on ground)
  2. Bench dips (feet elevated)
  3. Assisted dips (band or machine)
  4. Standard parallel bar dips
  5. Weighted dips (belt or vest)
  6. Ring dips
  7. Korean dips

STEP-BY-STEP TECHNIQUE

  1. Support yourself on parallel bars with arms straight
  2. Lean forward slightly to emphasize chest (or stay upright for triceps)
  3. Lower body by bending elbows to 90 degrees
  4. Keep elbows close to body, not flaring out
  5. Descend until upper arms are parallel to floor
  6. Push back up to straight arms
  7. Maintain control throughout movement

COMMON MISTAKES

  • Flaring elbows out to sides
  • Going too deep (shoulder strain)
  • Not controlling descent
  • Shrugging shoulders up toward ears
  • Using legs to kick or bounce

EXERCISE DEMONSTRATION

Person performing dips on parallel bars: upright torso, elbows close to body, lowering to 90 degrees
Person performing dips on parallel bars: upright torso, elbows close to body, lowering to 90 degrees

TRACK YOUR PROGRESS

SETS
REPS
REST seconds