Stories / Training

Dips exercise

Dips are one of the most effective exercises for building strength and muscle mass in the upper body. This versatile exercise primarily trains the chest, shoulders and triceps, while also activating several stabilizing muscle groups, such as your core.

Join us on the dips workout where we show some different examples of dips exercises that you can add to your training routine.

Dips exercise

Chest dips

Chest dips mainly target the chest muscles, but also triceps and shoulders. Adjust the difficulty of the exercise by changing the angle of your body or adding weight as needed.


Here's how to do chest dips:

  • Grasp the handles with your hands slightly wider than shoulder-width apart, palms facing inward or forward, depending on your preference. Make sure your arms are fully extended.

  • Lift Up: Straighten your arms and lift your body off the ground, supporting your weight on the bars. Keep your torso upright and your shoulders down and back to maintain proper form.

  • Lean forward slightly: To target the chest muscles more effectively, lean your torso forward slightly while keeping your back straight. This will shift the focus to your chest muscles.

  • Lower the body: Bend the elbows and lower the body until the chest is between the hands or slightly below the level of the bars.

  • Push back up: Push through the palms and straighten the arms to raise the body back to the starting position.

  • Repeat: Perform the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Dips exercise

Tricep dips

Tricep dips are an effective bodyweight exercise to strengthen the triceps muscles, while engaging the shoulders, chest and increasing your core stability. You can adjust the difficulty of the exercise by changing the angle of your body or adding weight as needed.


How to do tricep dips:

  • Grasp each handle with your hands shoulder-width apart, palms facing inward or backward, depending on your preference. Make sure your arms are fully extended.

  • Lift Up: Straighten your arms and lift your body off the ground, supporting your weight on the bars. Keep your torso upright and your shoulders down and back to maintain proper form.

  • Lower the body: Bend the elbows and lower the body until the upper arms are parallel to the ground or slightly below. Keep your elbows pointing back, close to your body, to effectively target the triceps.

  • Push back up: Push through the palms and straighten the arms to raise the body back to the starting position. Keep your movements controlled.

  • Repeat: Perform the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Dips exercise

Which muscles are trained when you do dips?

Dips are an effective full-body exercise that engages several muscle groups at the same time, making it a really good choice for building both strength and muscle mass.


The muscles that are mainly trained during dips are:

  • Chest muscles

  • Triceps

  • Front shoulders

  • The trunk muscles, both stomach and back

  • The rotator cuff, which are small muscles around the shoulder, which help to stabilize the shoulder joint during the exercise

Want more upper body workouts? Check these out:

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Dips exercise

Dips on a bench

There are several different variations of dips you can do - everything from tricep and chest dips with a dip station, to assisted dips using a machine at the gym.


You can also do dips wherever you are by doing dips on a bench. A perfect exercise you can do at home against a chair, stool or couch. You can adapt the exercise to suit you. If you have your feet close to you, it will be lighter, and if you stretch your legs out, it will be heavier.


Do this:

  • Sit on the edge of the bench with your hands beside you.

  • Place your feet on the ground in front of you.

  • Lift your body off the bench by pressing down through your hands.

  • Lower your body down by bending your arms.

  • Press back up to the starting position by extending the arms.

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