Dips Exercise: Benefits, Daily Life Uses and How to Start
Dips are a bodyweight pushing exercise where you lower and lift yourself between two bars or from the edge of a bench using your arms. They are a must because they build strong triceps, chest and shoulders using your own body, and they train you to push yourself up, something we all need to do as we get older.
Why dips are a must
Dips mainly work the triceps at the back of your upper arms, the lower part of your chest and the front of your shoulders. Your shoulder blade muscles and core also work to keep you steady.
The movement pattern is a vertical push downwards: pressing your hands towards the floor to lift your body. That is the same pattern you use to push yourself out of a chair, out of a swimming pool or up from the floor. Because you are moving your whole bodyweight, dips are demanding, so most of my beginner clients start with an easier version and build up.
Dips work well alongside other pushing exercises such as the push-up, which trains a horizontal push and is often a better first step.
How it helps in everyday life
Getting up out of a low chair or armchair using the armrests.
Climbing out of a swimming pool without using the steps.
Pushing yourself up from the floor after playing with children or doing a stretch.
Pushing heavy doors, a pram or a loaded trolley with more arm strength.
Sports like climbing, gymnastics and martial arts, which rely on strong pressing muscles.
What it can help prevent
Dips are not a medical treatment, but the strength they build is useful for staying independent and capable.
Loss of upper body strength with age: being able to push yourself up is a key part of getting up from the floor, and regular strength training can help slow age-related muscle loss.
Difficulty getting up after a fall: strong arms give you another way to help yourself back up.
Weak triceps and elbows: building gradual strength around the elbow can help it cope with everyday pushing and lifting.
The NHS recommends adults do strengthening activities on at least 2 days a week that work the major muscles, including the arms, shoulders and chest.
Who it suits (and who should be careful)
Bench dips and assisted dips suit most beginners. Full bar dips suit people who already have a good base of pushing strength, for example those who can do around 10 good push-ups.
This is an exercise where I am careful with shoulders. Deep dips put the front of the shoulder in a stretched position under load, which some people find uncomfortable. If you have a history of shoulder pain, a rotator cuff problem or elbow pain, keep the range of motion short, choose a supported version or check with a GP or physio first. Stop if you feel a pinching pain at the front of the shoulder.
How to start safely
Warm up your shoulders with arm circles and a few band pull-aparts.
Start with bench dips: hands on the edge of a sturdy bench behind you, knees bent and feet on the floor.
Keep your shoulders down away from your ears and your chest up, then bend your elbows to lower yourself until your upper arms are roughly parallel to the floor or a little above.
Press back up until your arms are straight, without shrugging.
Begin with 3 sets of 6 to 10 reps, stopping a couple of reps before your form slips.
Easier version: bench dips with your feet close to the bench and knees bent, or a band-assisted dip on parallel bars. Harder version: full dips on parallel bars, then later adding weight with a dip belt.
For more pressing ideas, see my guide to horizontal push exercises, which balance well with dips.
FAQs
Are dips bad for your shoulders?
They are not bad for everyone, but deep dips can irritate some shoulders. Keeping the depth sensible, your shoulders down and your chest up makes them more comfortable for most people.
Do dips work the chest or triceps more?
Both. Leaning forward puts more emphasis on the chest, while staying upright tends to focus more on the triceps.
What can I do if I can't do a single dip?
Start with bench dips, use a resistance band or assisted dip machine, or practise slow lowering from the top position and build up from there.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the dips into a plan around your body and goals, or see my personal training prices.
