Dip

oec:dip

A compound bodyweight pushing exercise performed on parallel bars targeting the triceps, chest, and anterior shoulders.

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Also called: Parallel Bar Dip, Bodyweight Dip, Chest Dip, Triceps Dip, Weighted Dips, Dips

How to do it

Mount the parallel bars with a neutral grip, supporting your full body weight on extended arms.
Depress your shoulder blades down and away from your ears, engaging your upper back and core.
Bend your knees slightly or cross your ankles if necessary to clear the floor.

Inhale and lower your body with control by bending your elbows and allowing your torso to lean slightly forward.
Descend until your shoulders are slightly below your elbows, or as deep as your shoulder mobility comfortably allows without rounding forward.
Exhale and press firmly into the bars, extending your elbows to drive back up to the top lockout position.

Inhale as you lower yourself under control; exhale forcefully as you press back up to full support.

Allowing the shoulders to shrug up toward the ears and roll forward at the bottom.: Actively depress and stabilize the scapulae throughout the entire movement.
Flaring the elbows excessively outward.: Keep the elbows tracking backward at roughly a forty-five degree angle relative to your torso.
Cutting the range of motion too short or bouncing out of the bottom.: Lower under control until upper arms are at least parallel to the floor, pausing briefly before pressing up.

Avoid descending past your comfortable active shoulder range of motion to protect the anterior joint capsule.

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