How to do the Dip
Grip the parallel bars and lift yourself up with straight arms.
Lean your torso slightly forward and keep your shoulders away from your ears.
Lower yourself by bending your elbows until your shoulders are about level with them.
Push back up until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dip doesn’t suit your gym or your joints.
Train smarter
- Calisthenics for beginners: progressions and a weekly planCalisthenics for beginners: push-up, pull-up, dip and squat progressions with clear targets for moving on, and a 3-day weekly plan you can start today.
- Dips exercise: chest vs triceps, form and progressionsThe dips exercise explained: chest vs triceps dips, form step by step, how deep to go for shoulder safety, progressions to your first dip and weighted dips.
- How to build chest muscle: angles, volume and a chest dayHow to build chest muscle: pec anatomy in plain words, which angles matter, how many sets a week, technique tips and a complete chest day you can run.
