What muscles does the Dips work?

The Dips primarily works your chest and triceps. It also recruits your front delts as secondary movers.

What equipment do I need for the Dips?

None. The Dips is a bodyweight movement you can do without any equipment.

A typical prescription for the Dips is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

The Dips is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.

Exercise library · Chest

A compound bodyweight exercise that builds strength in the chest, triceps, and front deltoids.

Also known as: Parallel Bar Dips, Weighted Dips, Chest Dips, Tricep Dips

AdvancedDip bars

The numbers

Sets

3–5

Reps

6–15

Rest

90–180 s

The play-by-play

Step 01
Grasp parallel bars with a neutral grip, supporting your body with straight arms.
Step 02
Lean forward slightly to emphasize the chest.
Step 03
Lower your body by bending your elbows until your shoulders are below your elbows.
Step 04
Keep your elbows tucked close to your body.
Step 05
Push through the bars to extend your arms and return to the starting position.
Step 06
Maintain a controlled movement throughout.

What separates good from great

Common questions

What is the Dips?: A compound bodyweight exercise that builds strength in the chest, triceps, and front deltoids.
What muscles does the Dips work?: The Dips primarily works your chest and triceps. It also recruits your front delts as secondary movers.
What equipment do I need for the Dips?: None. The Dips is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Dips?: A typical prescription for the Dips is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.
Is the Dips good for beginners?: The Dips is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.