Arms · 2–1–3
Dip
Learn Dip with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Triceps brachii.
- Equipment
- Parallel bars or assisted dip station
- Suggested tempo
- 2–1–3
PRIMARY MUSCLES
Triceps brachii
SUPPORTING MUSCLES
Lower pectorals · Anterior deltoids · Serratus anterior
Setup
- Grip stable parallel bars, keep the shoulders down, and establish straight-arm support.
- Hold the legs steadily beneath the body and brace the abdomen.
- Confirm the bars are secure and use assistance when bodyweight cannot be controlled.
Execution
- Bend the elbows slowly with only a modest forward torso angle.
- Descend to horizontal upper arms or the deepest pain-free controllable range.
- Press the bars down to return to support.
- Keep the shoulders away from the ears without forceful elbow lockout.
Breathing
- Inhale and stabilize the rib cage, pelvis, and shoulder blades without using breath holding to create momentum.
- Exhale during the curl or elbow extension, then inhale through the controlled return.
Common mistakes
- Excessive depth stresses the shoulders or the shoulders remain shrugged.
- The elbows flare and the legs swing or kick.
- The load prevents control at the bottom or a return to support.
Safety
- Begin light to confirm a natural wrist, elbow, and shoulder path before increasing the load.
- Secure plates, ropes, cable attachments, benches, and parallel bars before the set.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the wrists, elbows, or shoulders.
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