Dips
Compound vertical pressing movement for chest and triceps
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest and triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Grip dip bars and lift body
- Step 2: Lean slightly forward
- Step 3: Lower until shoulders below elbows
- Step 4: Press back up powerfully
- Step 5: Repeat
Equipment
- Dip bars optional
Coaching tips
Benefits
Compound vertical pressing movement for chest and triceps
Common mistakes
Flaring elbows or swinging
Make it harder
Add weight or slow tempo
Make it easier
Bench dips
Breathing
Exhale pressing up, inhale lowering
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.