Are You Doing Dips Correctly? — Key Takeaways
Set your shoulders by depressing them away from your ears at the top of every dip, and don't add weight until you can do 20 clean bodyweight reps.
Key takeaways
Build to 20 bodyweight dips before adding external load
Build to 20 bodyweight dips before adding external load
- Prerequisite prevents plateaus, slow progress, and injury from rushing weighted calisthenics
Depress shoulders at dip top to center humerus in scapula
Depress shoulders at dip top to center humerus in scapula
- Puts shoulder in strongest position for max effort while reducing pain and injury risk
Use rear delt below elbow as minimum dip depth standard
Use rear delt below elbow as minimum dip depth standard
- Around 90° sets consistency; go deeper only with sufficient strength and shoulder mobility
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In this video
- 1mDip Setup and Range of Motion
- 1mPosture Variations and Hand Width
- 1mEquipment Adjustments and Body Control
- 2mBeginner Progressions: Bench Dips and Band Dips
- 3mBand Dip Technique and Eccentrics
- 4mWeighted Dip Prerequisite and Benefits
“Dips are the best pushing exercise for long-term progress from beginner to advanced.”
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