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How to do the Dip

The Dip is a compound bodyweight exercise that mainly works your chest and triceps, with help from your front shoulders. Focus on three things: lower until shoulders reach elbows; keep shoulders away from ears; press back to straight arms.

ChestTricepsFront shouldersBodyweight

Setup

  1. 1Grip bars, arms locked
  2. 2Slight forward lean

Three cues

  1. 1Lower until shoulders reach elbows
  2. 2Keep shoulders away from ears
  3. 3Press back to straight arms

Most common mistake

Dropping too deep

Stop at elbow height

In Hindi · हिन्दी में

  1. 1कंधे कोहनियों तक नीचे लाएँ
  2. 2कंधे कानों से दूर रखें
  3. 3सीधी बाँहों तक वापस दबाएँ

आम गलती: बहुत नीचे जाएँ तो, कोहनी की ऊँचाई पर रुकें

Hear these cues between sets.

Gymie tells you the weight for your next Dip set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.