How to do it
- Grip the bars and jump or step up to straight arms, shoulders pressed down.
- Lean the torso slightly forward and bend the knees a little.
- Lower until the upper arms are about parallel to the floor.
- Press back up to straight arms without shrugging.
Common mistakes
- Dropping far below parallel, which strains the front of the shoulder.
- Shoulders shrugging up towards the ears.
- Swinging the legs for momentum.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Add weight with a dip belt or a backpack.
Easier: Assisted dips on a machine, or a band looped over the bars under the knees.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Stop above any depth that pinches the front of the shoulder.
- Skip dips if you have a history of shoulder dislocation; press variations are kinder.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Incline dumbbell press, Dumbbell bench press, Machine chest press, Cable fly, Pec deck, Dumbbell fly, Push-up, Incline push-up
Dumbbells and a bench: Incline dumbbell press, Dumbbell bench press, Dumbbell fly, Push-up, Incline push-up
Bodyweight only: Push-up, Incline push-up