How to do Dips


Want to add dips to your bodyweight workout routine? Good choice. Dips are one of the most effective compound exercises you can do. Like pull ups, dips require good form to perform them correctly, so let’s learn how to do dips the right way.


A dip is a compound exercise that uses your bodyweight to develop your triceps and upper-body. You need rings or parallel bars to perform this exercise and if you want to take things up a notch, you can add more weight via belts. But for now, let’s stick with the basics.


Here’s everything you need to perform a dip with good form.

  1. Grip your parallel bars or rings, and lift yourself up. You can also jump into position if that’s easier.

  2. Straighten your arms, so that you are holding yourself up on the bars with your hands and your arm is locked vertically.

  3. Lower your body by bending your elbows. Ensure you lean forward as you lower yourself so that your elbows don’t flare out.

  4. Break parallel, so that your upper arms and shoulder dip just below your elbows. Don’t go too much further, or you risk hurting yourself.

  5. Push back up, in one explosive movement. Lock your elbows at the top. Some people like not locking their elbows to maintain muscle tension, but do whatever feels comfortable.

  6. Repeat, going through steps 3-5. At first, dips will be challenging so go slow and build endurance.

Dips are no joke, so if you’re just starting out and finding it difficult, try doing ‘negative dips’ which is just the lowering portion of the movement. This will let you work your triceps and upper-body, and work towards a full dip.

If you’re a pro, and can dip all day long, try weighted dips rather than just smashing out extra reps. Like a bench press or a squat, you don’t get stronger by doing more reps – you need to add more weight to progress.



Want to make sure you’re getting the most out of your workout routine? The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.

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