Setup & Positioning
For Parallel Bar Dips:
- Grip the bars firmly with arms straight and shoulders down away from your ears.
- Keep your chest up, core tight, and legs either straight or bent slightly behind you.
For Bench/Box Dips:
- Sit on the edge of the bench, hands gripping the edge beside your hips, fingers pointing forward.
- Walk your feet forward and slide your hips off the bench, supporting yourself with straight arms.
Key point: “Your elbows should bend straight back—not flare out—to protect your shoulders.”
Execution
Parallel Bar Dips:
- Lower yourself by bending your elbows to about a 90-degree angle, leaning slightly forward if you want more chest activation.
- Press back up until your elbows are fully extended but not locked out.
Bench/Box Dips:
- Lower your body by bending your elbows, keeping your back close to the bench.
- Push through your palms to return to the starting position.
Where You Should Feel It
- Triceps during the pressing phase
- Chest and anterior shoulders assisting
- Core engaged to stabilize your torso
Where You Shouldn’t Feel It
- Sharp front-shoulder pain from overextending
- Wrist strain from excessive backward bend
- Lower back discomfort from sagging hips (bench variation)
Breathing
"Inhale as you lower down, exhale as you press back up."
Common Mistakes to Avoid
- Going too low – Stop when elbows are at ~90 degrees to avoid shoulder strain.
- Flaring elbows out – Keep them close to your body.
- Shrugging shoulders – Keep shoulders down and engaged.
- Using momentum – Move with control in both directions.
