Dip
Also called parallel bar dip, bar dip
- Works
- Back of the upper arm · triceps brachii
- Chest · pectoralis major
- Front of the shoulder · anterior deltoid
- Needs
- Dip bars
Setup
Hold the dip bars and jump or step up until your arms are straight. Press your shoulders down, away from your ears.
Steps
- Lean forward a little and bend your knees.
- Bend your elbows and lower your body until your upper arms are about level with the bars.
- Push back up until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
In the back of your upper arms, your lower chest and the front of your shoulders.
Common mistakes
- Going much lower than level, which strains the shoulder.
- Swinging the legs to get up.
- Letting the shoulders rise toward the ears.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the front of your shoulder aches.