Dip

Dips are the heaviest press most people can do without a bench — your entire bodyweight through the chest and triceps. Respect the depth rules and they'll build your upper body for years; ignore them and your shoulders will complain first.

Tips

• Start from a full lockout on parallel bars, shoulders pressed down away from your ears.
• Lean your torso slightly forward for more chest, stay upright for more triceps — both are correct, pick your target.
• Lower under control until your shoulders are level with your elbows — that's deep enough for full benefit.
• Drive up and finish with straight arms, without shrugging up at the top.
• Not there yet? Bench dips and band-assisted dips build the strength. Too easy? Add weight with a belt or backpack.

Common Mistakes

• Cutting depth to half — tiny elbow bends aren't dips. Shoulders to elbow level, every rep.
• Sinking past your control — dropping way below parallel while loose is where shoulders get hurt. Depth with tension, not gravity.
• Shrugged shoulders — ears and shoulders should never meet. Push down into the bars the whole set.
• Flaring elbows wide — keep them tracking mostly backward; wide elbows dump stress on the shoulder joint.