Dips are a bodyweight exercise that primarily targets the chest, shoulders, and triceps
. They can be performed using parallel bars, dip bars, or even an assisted dip machine. The exercise can be adjusted to focus on different muscle groups depending on the angle and grip used during the movement
. Here are the main muscles worked by dips:
- Chest : The chest muscles, also known as the pectoral muscles, work hard as the primary mover during the exercise
. Leaning your torso forward can emphasize the chest even more
- Shoulders : The shoulders, specifically the front deltoid heads, assist with pushing and descending during the exercise
. Dips also work the anterior (front) deltoids
- Triceps : The triceps play a significant role in the exercise, and they can be targeted more by keeping your torso more upright during the movement
- Core : Dips also engage the core muscles, which help maintain stability and support the upper body during the exercise
- Back : Dips do not work the back muscles, as they are the antagonist (opposite) muscles to the chest and shoulders
- Biceps : Dips do not directly target the biceps, so additional exercises like barbell and dumbbell curls should be included in your workout routine if you want to work your biceps
Dips are an excellent exercise for increasing upper body mass and strength, as well as improving flexibility, especially in the shoulders and wrists
. They can also help reduce the risk of injury by strengthening the joints and developing stabilizing muscles
