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Horizontal Push Bodyweight Intermediate Compound Video

How to do the Dip

Primary: Chest, Triceps · also works Front Delts, Core. Also called: parallel bar dip, chest dip.

Demo video: Dip · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Grip parallel bars, or two sturdy chair backs at home, and press up to a straight-arm support.

  2. 2

    Lean your torso slightly forward and bend your knees to keep your feet off the floor.

  3. 3

    Lower yourself by bending your elbows until your upper arms are about parallel to the floor.

  4. 4

    Press back up until your elbows are locked out.

  5. 5

    Stay upright for more triceps or lean forward for more chest.

Coaching cues

  • Keep your shoulders pulled down, away from your ears
  • Only go as deep as your shoulders allow pain-free
  • Keep elbows tracking back, not out

Common mistakes

  • Dropping too deep and straining the front of the shoulder
  • Shrugging the shoulders at the top
  • Kicking the legs to create momentum

Sets, reps and where it fits

Muscle

3–4 × 6–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Dip alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bench DipBodyweight · beginner Decline Push-UpBodyweight · intermediate Close-Grip Bench PressBarbell · intermediate Machine Chest PressMachine · beginner Incline Push-UpBodyweight · beginner Knee Push-UpBodyweight · beginner

Frequently asked questions

What muscles does the Dip work?

Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts, Core

How many sets and reps of Dip should I do?

For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dip?

Same movement pattern, different equipment: Bench Dip, Decline Push-Up, Close-Grip Bench Press, Machine Chest Press, Incline Push-Up, Knee Push-Up.

Is the Dip good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.