Dip
The dip is a vertical push exercise that primarily trains the lower pecs and triceps, with the front delts assisting. Equipment: bodyweight. Suited to intermediate lifters.
- Primary muscles
- Lower Pecs And Triceps
- Secondary muscles
- front delts
- Muscle group
- arms
- Equipment
- bodyweight
- Movement pattern
- Vertical Push
- Difficulty
- Intermediate
- Also searched as
- dips, tricep dip, chest dip
Complete dip guides
- Proper formDip: Proper Form, Step by StepDefinitive dip form guide: step-by-step setup, exact cues for chest, elbows and shoulders, breathing and tempo, common mistakes with fixes—safety-first.
- Muscles workedDip: Muscles Worked and Best AlternativesWhich muscles do dips work? Learn the primary and secondary muscles trained, where dips fit in a plan, and 4 practical alternatives for equipment limits, injuries, or plateaus.
- Sets and repsHow Many Sets and Reps for the Dip? Clear Ranges, Progression, and When to Add WeightPractical, evidence-informed set, rep, and frequency ranges for dips by goal (strength, hypertrophy, endurance). Week-to-week progression rules and clear signals for adding weight vs reps.
- Common mistakesThe Most Common Dip Mistakes (and How to Fix Them)Fix the most common dip mistakes fast: depth, elbow flare, scapular shrug, momentum, grip and shallow reps — what each costs and one practical fix each now.
- At-home alternativesDip Alternatives at Home (Minimal Equipment)Practical, evidence-aware alternatives to dips you can do at home with bodyweight, dumbbells, or bands. What each preserves, what it loses, and when to return to bars.
Related exercises
Train the same muscles or the same movement pattern.
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