How to Do the Dips Exercise

Dips are an effective compound exercise that works your chest, triceps, and shoulders. They’re excellent for building upper-body strength and improving muscular endurance. With no equipment or minimal equipment needed, dips are versatile and great for beginners and advanced lifters alike. Here’s how to do the dip exercise.

Step 1

Grab the bars on a dip station and push yourself up so that your arms are straight and your ankles are crossed behind you.

Step 2

Keeping core braced and elbows at your sides (not flared), lower yourself until your upper arms are parallel to the floor and your arms form 90-degree angles.

Step 3

Pause, and then reverse the movement to return to the starting position.