Dip Exercise Guide & Video

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Watch Dip Exercise Video

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Using a captain’s chair, hold yourself at arms length above the bars.

Step 2. Cross your legs at the ankles and bend your knees so that your feet are behind your glutes.

Step 3. Lower yourself until your elbows are at a 90 degree angle. Then, press back up.


The dip exercise is a combination exercise that works both the chest and the triceps depending on the position of the hands and legs. The closer the hands are together, the more the exercise works the triceps; therefore, a wider grip works the lower chest. Leaning forward (and pulling your legs back slightly) will shift the weight over your chest more, making it a low chest workout. If you experience pain in the wrist, elbow, or shoulder, an adjustment of the grip will likely alleviate this. This exercise is also a good exercise because it can be performed using just your body weight, allowing you to see the progress as the amount of repetitions you can do at your own body weight increases. For beginners or those nursing an injury, this exercise may be performed on a gravitron machine so the exercise may be performed at less than body weight.

Dip Exercise 33
Dip Exercise 4

Updated: April 4th, 2015