Dips: The versatile exercise for building upper body

Dips are an essential exercise for those looking to develop upper body strength and muscle mass. Performed primarily on parallel bars, they engage a wide range of muscles, from the triceps to the pectorals, as well as the shoulders.

Whether you use your bodyweight or opt for weighted dips, this exercise is suitable for all levels.

What muscles do dips work?

Dips on parallel bars primarily strengthen:

• Triceps brachii: Responsible for arm extension, it is the primary muscle targeted.

• Pectorals (major and minor): Especially engaged when the torso is tilted forward.

• Anterior deltoid: Particularly engaged to stabilize and assist the movement.

• Stabilizing muscles: The shoulder girdle, abdominals, and lower back help maintain a stable position during the exercise.

By adjusting your position and your narrow or wide grip, you will target either the triceps or the pectorals more.

Who is it for? (Anatomical and General Analysis)

Dips are suitable for a wide audience, but their execution can be influenced by morphology:

• Beginners: If you're just starting, using a dip machine or resistance bands to lighten the load is a good option.

• Long arms or fragile shoulders: Excessive range of motion can put pressure on the shoulders. Limit the descent to protect your joints.

• Advanced: Weighted dips allow you to increase intensity to continue progressing in strength and hypertrophy.

How to perform dips on parallel bars?

Starting position

1. Hang from parallel bars, arms extended, body straight or slightly tilted forward.

2. Engage your core to maintain good posture.

Movement execution

1. Bend your arms slowly to lower yourself, keeping your elbows close to your body (or slightly flared out depending on your goal).

2. Lower until your arms form a 90° angle, or slightly lower if your mobility allows.

3. Return to the starting position by pushing with your triceps and pectorals, without fully locking your elbows.

4. Control the flexion and extension to maximize effectiveness.

How to integrate dips into your training routine?

• Frequency: 1 to 2 times per week, depending on your goals.

• Number of repetitions:

• Beginners: 3 sets of 6 to 8 repetitions with assistance.

• Advanced: 8 to 12 bodyweight repetitions, or 6 to 8 repetitions with added weight (weighted).

• Combinations: Combine them with exercises like the bench press or push-ups for a complete upper body workout.

• Progression: Increase difficulty with variations, such as with added weight or a wide grip to diversify muscle engagement.

Good or bad exercise?

Dips are an effective and accessible strength training exercise, but require good technique to avoid injury:

• Advantages:

• Strengthens upper body muscles in a balanced way.

• No sophisticated equipment needed: a simple dip bar is sufficient.

• Versatile with variations such as dips on parallel bars, machine dips, or weighted dips.

• Disadvantages:

• Shoulders can be placed under excessive tension due to poor execution.

• Not recommended for people with chronic elbow or shoulder pain.

Suggested alternative: elevated push-ups

For those who struggle with dips, elevated push-ups (hands on a bench or platform) are a good alternative for working the triceps and pectorals while protecting the shoulders.