Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Dips, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Lower pectoralis major |
| Also | Triceps brachii, Anterior deltoid |
Setup
A forward lean biases the chest, while an upright torso targets the triceps.
How to do it well
- Lean the torso forward
- Lower until the shoulders reach elbow height
- Press back up strongly
Common mistakes
- Descending too deep and straining the shoulders
- Staying too upright and losing chest emphasis
Free programs with Dips
- Bodyweight Upper / Lower (4 day)
- Body-Part Split (5 day)
- Bodyweight Push / Pull / Legs (3 day)
- Four-Day Body-Part Split
- Climber's Strength (2 day)
Similar exercises
- Weighted Dip
- Decline Barbell Bench Press
- Decline Dumbbell Press
- High-to-Low Cable Fly
- Ring Dip
- Deficit Push-up
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.