Chest · Chest press
Dips
The Dips mainly trains your chest and triceps. Also working: front delts.
Bodyweight
Dip bars
Stable
How to do it
- Jump up to straight arms, shoulders away from your ears
- Lean your torso slightly forward, bend your knees
- Lower until your upper arms are roughly parallel to the floor
- Press up powerfully: don’t sink into your shoulders at the top
Coach’s tip
Leaning forward hits the chest, staying upright hits the triceps. Only go as deep as your shoulders allow without pain. Once you can do 12 clean reps, add weight with a dip belt.
Noticeably loads the shoulder and elbow. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Dip bars
Load
Bodyweight
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Dips work?
Mainly the chest and triceps. The front delts help.
What can I do instead of the Dips?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Dips in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.