How to Do Dips: Proper Form, Progressions and Variations
Quick answer: To do a dip, grip parallel bars and press up until your arms are straight, shoulders down away from your ears. Lower yourself by bending your elbows until your upper arms are about parallel to the floor (or slightly above if your shoulders feel tight), then press back up to straight arms. Stay upright to focus on the triceps, or lean forward slightly to work more chest. Beginners who can't do a full dip yet can start with bench dips, band-assisted dips or slow negatives, aiming for 3 sets of 5–10 reps.
Key takeaways
- Shoulders down and back the whole time; don't let them roll forward.
- Depth: upper arms about parallel. Going much deeper stresses the shoulders.
- Upright = triceps, lean forward = chest.
- Can't do one yet? Use negatives or bands and build up.
- Many power racks include dip bars, so you don't need a separate station.
Muscles worked
| Muscle | Role |
|---|---|
| Triceps | Straighten the elbows; main mover in upright dips |
| Chest (lower pecs) | Press the body up, especially with a forward lean |
| Front delts | Assist the press |
| Lower traps and lats | Keep the shoulders down and stable |
| Core | Stops swinging |
How to do dips: step by step
- Grip the bars with palms facing in, hands about shoulder-width apart.
- Jump or step up to the top position with arms straight. Pull your shoulders down.
- Cross your ankles or keep legs straight, and brace your core.
- Lower under control for 2–3 seconds, elbows pointing back, not flared.
- Stop when your upper arms are about parallel to the floor.
- Press back up until your arms are straight, without shrugging.
Triceps dips vs chest dips
| Triceps dip | Chest dip | |
|---|---|---|
| Torso | Upright | Leaning forward 20–30° |
| Elbows | Tucked close to the body | Slightly wider |
| Legs | Straight under you | Knees bent, feet behind |
| Main muscles | Triceps | Lower chest, triceps, front delts |
Common mistakes
| Mistake | Fix |
|---|---|
| Shoulders shrugging up or rolling forward | Pull shoulders down; reduce depth |
| Going too deep | Stop with upper arms around parallel |
| Elbows flaring out | Keep them pointing back |
| Dropping fast and bouncing | Lower in 2–3 seconds and pause briefly |
| Swinging the legs | Brace your core and cross your ankles |
Dip progression for beginners
| Stage | Exercise | Goal before moving on |
|---|---|---|
| 1 | Bench dips (hands on a bench, feet on the floor) | 3 × 12–15 |
| 2 | Top-position support hold on the bars | 3 × 20–30 seconds |
| 3 | Negative dips (jump up, lower in 3–5 seconds) | 3 × 5 |
| 4 | Band-assisted dips (band looped across the bars) | 3 × 8 |
| 5 | Full bodyweight dips | 3 × 8–12 |
| 6 | Weighted dips (hold a light kettlebell between your feet, or use a dip belt) | Add small loads slowly |
The same step-by-step approach works for pull-ups. See pull-up progressions.
Sample push-day with dips
| Exercise | Sets × reps |
|---|---|
| Bench press | 4 × 5–8 |
| Overhead press | 3 × 6–8 |
| Dips | 3 × 6–12 |
| Tricep pushdown | 3 × 12–15 |
Learn each move: bench press, overhead press and tricep pushdown.
Dips at home: use your power rack
- The GXMMAT G5, V6 and X6 all include dip bars that attach to the uprights, so you can switch from bench press to dips in seconds.
- Adjustable rack holes let you set the dip bars at a height you can step onto easily.
- Loop a resistance band across the two dip bars and kneel on it for assisted dips.
- Put a large exercise mat under the rack to protect the floor when you step down.
- For weighted dips, start light: a 10–15 lb soft kettlebell held between your feet is a simple way to add load.
Compare the racks in X6 vs V6 vs G5.
FAQ
What do dips work?
The triceps, lower chest and front shoulders. Upright dips emphasize the triceps; leaning forward shifts work to the chest.
Are dips bad for your shoulders?
Not for most people when you stop around parallel and keep your shoulders down. If dips hurt, reduce depth or replace them with pushdowns and close-grip bench.
How many dips should a beginner do?
Start with what you can do with good form, even 1–3 reps, or use negatives and band assistance. Build toward 3 sets of 8–12.
Are dips better than push-ups?
Dips are harder because you lift your full body weight. Both are great; push-ups are easier to scale for beginners.
How deep should you go on dips?
Until your upper arms are about parallel to the floor. Going deeper increases stress on the front of the shoulder.
Written by Yuvien Royer for GXMMAT. This article is general fitness information, not medical advice. Follow your rack's manual for attachment setup and load limits.
