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    Calisthenics.dk

    Push · Calisthenics

    Dip - The complete guide

    Dips on bars or rings build massive triceps and chest strength and are one of the best compound pushing exercises in calisthenics.

    How to perform it

    1. 1Grip the dip bars with straight arms
    2. 2Lean your upper body slightly forward
    3. 3Lower under control until your upper arms are parallel to the floor
    4. 4Press back up explosively to full lockout

    Common mistakes

    ⚠️ Descending too deep and unnecessarily straining the shoulder joint
    ⚠️ Using kipping or swinging to create momentum
    ⚠️ Only partial range of motion at the top

    Progression - the path to mastering it

    1. Supported dips with feet on the floor
    2. Band-assisted dips
    3. 5 strict dips
    4. 15 strict dips
    5. Weighted dips

    FAQ

    My shoulders hurt from dips - what should I do?

    Avoid lowering deeper than 90 degrees at the elbow, and strengthen shoulder stability separately before increasing depth.

    Rings or fixed bars?

    Fixed bars are more stable and easier to learn on. Rings require more stabilization and are harder, but gentler on the shoulders once your technique is solid.

    Ready to perfect your Dip?

    Our AI analyzes your form in real time or from video and gives you concrete tips.