GymPlan AI
Exercises › Triceps › Dips

Dips

Dips is a beginner compound bodyweight exercise that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3 sets of 8-15 reps
Dips: starting position
Starting position
Dips: end position
End position

How to do the dips

  1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

Track your dips with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Dips alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench DipsBodyweight · BeginnerDip MachineMachine · BeginnerJM PressBarbell · BeginnerClose-Grip Dumbbell PressDumbbell · BeginnerRing DipsOther · IntermediateTriceps PushdownCable · Beginner

FAQ

What muscles does the dips work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of dips should I do?

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

Is the dips good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More triceps exercises →