Exercise · Form & cues
Dips (Chest or Tricep) — form guide
Chest · Triceps · Front Delts. Equipment: Dip Bars or Rings. Difficulty: Intermediate.
TEMPO
3-1-2-0
Lean forward 30° = chest emphasis. Stay vertical = triceps emphasis. Pick one and commit per set.
Cues
- Lock out elbows at top
- Lower until shoulder is just below elbow
- Control the descent — 3 seconds
- Squeeze glutes + brace core for stability
Common mistakes
- Swinging legs for momentum
- Going too deep — shoulder impingement risk
- Half-rep at bottom — wasted ROM
Injury notes
Skip if shoulder feels pinched at the bottom. Use assisted dip machine first.
Progression
Add weight via dip belt when 10 BW reps are clean.