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Table of Contents

Exercise Description

Main Target Muscles

Pectoral, triceps and neck muscles 

Secondary Target Muscles


Workout Type

Bodyweight/ strength 

Gym Gear


Fitness Level




Power Move 


Dips Overview

If you are not in the mood to lift weights and still want solid arms and shoulders, then dip it a bit! 

Dips are the perfect bodyweight exercises for your arms and shoulders. They are versatile, and you can do them almost anywhere. No equipment is needed. Just a bench or a chair, and you are good to go!

How To Do It?

  • Sit on the edge of a chair, bench, or a step and grip the edge next to your hips.
  • Your legs should be extended, and your feet should be hip-width apart with the heels firm on the ground.
  • Press your palms to lift your body, balancing your entire weight on your palms and heels and body forming a straight line.
  • Lower yourself by bending your elbows. Keep the movement controlled and slow.
  • Repeat as many times as you can 

Tips on Dips

  1. Keep your shoulders down during triceps dips. Maintaining a long neck throughout will bring the expected results.
  2. Do not Dip too low: putting excessive strain on your shoulders will only cause harm.


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