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Hi Friends of Oompf, it’s Alvan here. Today we will be talking about keeping fit while traveling.


DIPS is an intense compound exercise that helps build strength and muscle mass in your upper body : chest, triceps, shoulders, and back. The dip primarily targets your chest but it also activates the shoulders, triceps, and abdominals.

Depending on how you angle your body during the exercise, you can increase the demand on the chest or the triceps. This means that one exercise can be an effective way to grow and strengthen two different body parts.

A chest-focused dip is performed on two parallel bars that are roughly just outside of shoulder width.

A triceps-centered dip can also be performed on these bars, or you can also use two benches to elevate your feet and increase the resistance level.


New to the dip exercise? Here’s how to perform both a chest dip and triceps dip.


Chest Dip

To perform a chest dip, stand in front of two parallel bars. Secure a firm grip on each of the bars. Tighten your core, inhale and breathe out as you elevate yourself. Lean your torso forward so that your chest is where all of the tension is being focused. The targeted muscles are the pectoralis major and the anterior deltoid. Bend at the knees to elevate your feet a bit.

Now slowly lower yourself towards the ground, focusing the contraction in the chest. Once your upper arms (triceps) reach parallel with the ground, pause and slowly push yourself back to the starting position. Do not lock out the elbows during the movement.


Triceps Dip

If you’re using two parallel bars, you’ll execute the same motion but instead of leaning the torso forward to emphasize the activation of the chest, keep a straighter upright stance. Naturally, your body will have a slight forward lean but it won’t be exaggerated like it is with a chest dip. By keeping the body upright, you’ll move the focus to the triceps. The targetted muscles here are the triceps brachii.

How Many Reps Should I Do?

Typically 4-8 reps per set should suffice. If you are new to dips, focus on getting the motion right whether you are performing the chest or tricep dip. The slower the motion, the more intense the exercise, the more effective the exercise.

Regression and progression

In the event that you cannot do standard dips, fear not. There is a regressed version to train yourself to get you there – the bench dip.

Sit down on a bench, hands next to your thighs.

Walk your feet out and extend your legs, lifting your butt off the bench and holding there with your arms extended.

Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.

Push up through your palms back to start.

In the event that you can do standard dips and you need a greater challenge, you can do the movement with weights or simply increasing your reps for each set.

Try adding Dips to your workout routine, it is a great way to build upper body strength!

Dips are also more intense than regular push ups, so you can start your chest day home workout by doing 3  – 4 sets of dips, and finish with push ups.

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