Type: Compound
Primary Muscles: Triceps brachii, pectoralis major
Secondary Muscles: Anterior deltoids, rhomboids, core
Exercise Key Form:
1. Support yourself on parallel bars with arms straight, shoulders over hands.
2. Lower body by bending elbows to 90 degrees, keeping torso upright for triceps or leaning forward for chest.
3. Press back up to starting position.
NASM-CPT Tip: Keep shoulders down and back, avoid flaring elbows excessively.
Why This Exercise Is Important:
Dips develop upper-body pushing strength, hitting chest, shoulders, and triceps. They’re effective for muscle growth and functional pushing capacity.
Alternate:
Parallel Bar Dips, Triceps Dips, Chest Dips, Bench Dips
