Dip
The dip is the foundation of calisthenics pushing strength. Strong dips develop the triceps, chest, and shoulder strength needed for planche, muscle-up, and advanced pressing skills.
Muscles Worked
Triceps Brachii
Primary mover - elbow extension
Anterior Deltoids
Shoulder flexion and stabilization
Pectoralis Major
Chest engagement, especially at depth
Serratus Anterior
Scapular protraction
Core
Trunk stabilization
Proper Technique
- 1
Grip the bars with arms fully extended and shoulders depressed
- 2
Keep your body slightly hollow with core engaged
- 3
Lower with control, maintaining elbow tracking behind you
- 4
Descend until shoulders are below elbows (full ROM)
- 5
Press back up with control to full lockout
- 6
Maintain shoulder depression throughout the movement
Common Mistakes
Flared Elbows
Elbows tracking outward instead of back. This stresses the shoulders and reduces tricep engagement.
Insufficient Depth
Not lowering shoulders below elbows. Full depth builds complete strength.
Forward Lean Collapse
Losing body control and collapsing forward. Maintain controlled hollow body position.
Shoulder Shrugging
Allowing shoulders to rise toward ears. Keep shoulders depressed throughout.
Progressions & Variations
Bench Dips
Feet supported, hands on bench
Band-Assisted Dips
Full ROM with reduced load
Negative Dips
Eccentric strength building
Parallel Bar Dips
Standard bodyweight dip
Ring Dips
Added instability challenge
Weighted Dips
Progressive overload for strength
Russian Dips
Forearm support variation