Weightlifting Technique: How to Perform Dips

Muscles Exercised

Dips are a highly effective multi-joint, compound lift for your tricep muscles. Dips should be a key exercise in your tricep routine.

Exercise Technique

• Dips are typically performed from a station with a set of parallel bars
• Grip the bars and lower yourself in a controlled manner until your upper arms are parallel with the floor
• Press yourself up, focusing on your triceps until your arms are completely locked out
• As you get stronger, you can perform your dips using additional weight to make them even more effective. Many gyms have weight belts with attached chains you can use to hang weights from your waist.
• If you cannot perform dips unassisted, many gyms have an assisted dip machine. By placing your knees onto the machine's platform while performing the dips, you can add weight to assist you during the lift. As you get stronger on the exercise, you should reduce the weight until you can perform them unassisted.

Alternate Technique

• If your gym does not have an assisted dip machine and you cannot perform dips unassisted (yet), you can use a weight bench
• Sit on the edge of the weight bench, placing your legs out straight in front of you, with your knees locked
• Grip the edge of the bench with your hands, and slide off the bench so you can lower your body
• Keeping your legs straight, lower your body as deeply as you can in a controlled manner
• Press yourself back up until your arms are completely locked out

• As you get stronger, you may place weights in your lap during the lift to make the dips even more effective

Additional tricep exercises you may want to try:

• Close Grip Bench Press
• Skull Crushers
• Tricep Cable Extensions

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