Dip
Dips are a compound bodyweight exercise that heavily loads the chest and triceps. Lean forward to emphasize the chest or stay upright to target the triceps. They allow easy progressive overload with a dip belt.
How to Perform
Lean forward 15-30 degrees to shift emphasis from triceps to chest.
Lower until your upper arms are parallel to the floor or slightly below.
Keep your elbows tucked at roughly 45 degrees — do not flare them wide.
Press up to full lockout and squeeze your chest at the top.
Cross your ankles behind you for stability.
Common Mistakes to Avoid
Going too deep and stressing the anterior shoulder capsule.
Staying too upright — this turns it into a tricep-dominant movement.
Using excessive momentum by swinging your body.
Flaring elbows out wide.
Muscle Activation
Variations
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