Dips
Build powerful triceps and chest with this fundamental exercise. Essential for muscle-up development and upper body strength.
Focus Areas
Prerequisites
Dips
Build powerful triceps and chest with this fundamental exercise. Essential for muscle-up development and upper body strength.
Prerequisites
Dips represent a fundamental pushing exercise that builds exceptional tricep and lower chest strength while teaching the support position crucial for gymnastics movements. Whether performed on parallel bars, rings, or even a sturdy chair, dips develop the specific strength patterns required for muscle-ups and advanced pushing movements. The exercise's scalability makes it accessible while its progressions challenge even strong practitioners.
At Beyond Movement, we introduce dips after establishing solid push-up strength, recognizing the increased demands on the shoulders and the importance of proper progression. Ring dips, in particular, add an stability challenge that builds the strength and control essential for gymnastics movements. The progression from assisted dips to weighted variations provides years of productive training.
Dip strength translates directly to improved pressing power and serves as a cornerstone for muscle-up development. The deep range of motion strengthens the chest and triceps through positions unavailable in other exercises, while the support position teaches the body tension essential for static holds. Athletes find dip strength enhances throwing and pushing movements in their sports.
Prerequisites
Master these skills first:
- 15+ push-ups with good form
- Shoulder stability and health
- Support hold ability (30 seconds)
- Understanding of shoulder position
- No acute shoulder issues
Common Mistakes
Avoid these errors:
-
Excessive forward lean
Instead: Maintain slight forward angle only
-
Bouncing at bottom
Instead: Control the full range
-
Shoulder shrugging
Instead: Keep shoulders down and back
-
Incomplete range
Instead: Lower until shoulders below elbows
-
Too wide grip
Instead: Shoulder-width optimal for most
Related Skills
Foundation
Push-Ups
Master the fundamental pushing pattern. This versatile exercise builds the foundation for handstands, planche, and pressing strength.
Foundation
Support Hold
Coming Soon
Foundation
Tricep Strength
Coming Soon
Progression
Ring Dips
Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.
Progression
Weighted Dips
Coming Soon
Progression
Muscle-Up
The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.
Progression
Russian Dips
Coming Soon