At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Overhead push |
| Primary muscle | Chest |
| Also works | Triceps, Front Deltoids |
The movement, step by step.
- Grip stable parallel bars and rise into a supported top position.
- Keep the shoulders steady and choose a comfortable torso angle.
- Bend the elbows to lower within a range you can control without pain.
- Press through the bars to return and step down safely when finished.
Technique cues
- Use assistance before adding external weight.
- Keep the bars secure and your grip firm.
- Let shoulder comfort determine depth.
Common mistakes
- Sinking into a painful shoulder stretch.
- Swinging the legs to rebound upward.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Chest Dips — PureGym.
- Aura Series | Dip/Chin Assist | Setup & Movements | Matrix Fitness — Matrix Fitness.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Dips, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.