Exercise Library
Dip






The dip is a pressing accessory exercise that moves the shoulders through a range of motion not used in weightlifting to build strength and stability.
 
 
Execution
 
On dip bars, lower yourself as far as possible by moving the elbows toward the back and keeping your trunk as upright as possible. Press straight back up until the elbows are locked again.
 
 
Purpose
 
The dip is a shoulder, tricep and chest strengthener. It has the benefit for weightlifters of moving the shoulders through a range of motion not used in weightlifting to create more balanced development as a way to maintain better shoulder health, stability and mobility.
 
 
Programming
 
Dips can be done for a large range of reps, from 3-5 with weight, to 20 or more without.  They should be done at the end of a training session with other accessory work.
 
 
Variations
 
Dips can be scaled by keeping the feet on the floor or a box and assisting through the motion. Weight can be added with a belt.


See Also

Press
Bench Dip


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