Chest
Dip
The dip lowers your body between parallel bars and presses back up, training the triceps and lower chest.
- Primary
- Triceps, Chest
- Secondary
- Shoulders
- Equipment
- Bodyweight
- Type
- compound
Why it earns a spot
It is a heavy, simple bodyweight press that you can load with a belt once bodyweight reps get easy.
How to do it
- Grip the bars and press yourself up with your arms straight and shoulders down away from your ears.
- Lean your torso slightly forward and keep your elbows close for a triceps focus, or flared a bit for more chest.
- Lower until your upper arms are parallel to the floor or your shoulders feel a mild stretch.
- Press back up until your arms are straight without shrugging.
- Control each rep and avoid swinging your legs.
Common mistakes
- Dropping so deep that your shoulders roll forward painfully; stop at a depth that feels solid.
- Swinging for momentum on every rep; pause at the top.
- Adding load before you can do clean sets of ten; build base reps first.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 6-12 | 2 min |
Add reps until you reach 12 clean sets, then add weight with a belt or a dumbbell between your feet.
Swaps and alternatives
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Log every dip set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
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