Push · Parallel bars, or two sturdy chairs
How to do
Dips
A vertical press that hits the triceps and lower chest harder than push-ups, and one of the most effective upper-body pushing movements available without equipment beyond something to hold.
| Movement pattern | Push |
| Measured in | reps |
| Equipment | Parallel bars, or two sturdy chairs |
| Effort weight in Alea | 1.5 per rep |
| Appears from | D5 exercise die upward |
How to do it
Setup
Grip parallel bars roughly shoulder-width apart and press up to a support position with straight arms, shoulders pushed down away from your ears. Cross your ankles and lean your torso very slightly forward.
The movement
Lower under control by bending the elbows, keeping them tracking backward rather than flaring wide. Descend until your upper arms are roughly parallel to the floor. Press back to a full lockout without shrugging at the top.
Common mistakes
- Shrugging at the top so the shoulders ride up toward the ears
- Descending too deep too early, which is where most shoulder complaints originate
- Flaring the elbows out wide instead of keeping them close to the body
- Bouncing out of the bottom rather than pressing
Too hard? Scale it down
Bench dips with your feet on the floor and hands behind you on a chair, which is the tricep dip variation also in this pool. Alternatively use a resistance band across the bars for assistance, or do slow negatives from the top position.
Too easy? Scale it up
Slow the descent, pause at the bottom, or add a weighted belt. Straight-bar dips are a useful stepping stone toward the muscle-up.
Where this sits in the Alea pool
Alea draws exercises from an ordered pool of twenty, and the die size slices from the top of that list. Dips is number 5 of 20, so it enters the draw once your exercise die reaches D5. Below that, you will never roll it.
Its effort weight is 1.5 per rep, which the app uses when it builds 100-rep sessions and tailored workouts, so a session containing dips carries fewer total reps than one built from lighter movements.
Roll it now in your browser, or set your dice and let it come up on its own.
General information, not medical or fitness advice. Stop if you feel pain or dizziness, use the easier variation when in doubt, and see the full training disclaimer before starting.
Let the dice pick it for you
Alea draws dips at random alongside nineteen other bodyweight movements. Free, no account needed.
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Related
Dips FAQ
Do I need parallel bars?
They are ideal, but two sturdy chairs of equal height work, and a park usually has something suitable. If you have nothing, the tricep dip version off a single bench is a reasonable substitute.
How low should I go?
Upper arms roughly parallel to the floor is a sensible target. Going deeper is possible with good shoulder mobility, but depth is the most common cause of dip-related shoulder pain.
Why do my shoulders hurt during dips?
Usually too much depth, an excessively upright torso, or shrugging at the top. Reduce the range, keep the shoulders actively depressed, and lean forward slightly.