Dip

Definition

The dip is a push-pattern compound bodyweight exercise performed on parallel bars. You lower your body by bending the elbows, then press back up to full arm extension. It is one of the most effective upper-body pressing exercises, building chest, shoulder, and tricep strength simultaneously.

Technique & Form

1. Starting position: Grip parallel bars with arms fully extended. Support your body with locked arms. Lean slightly forward (10-15 degrees) for chest emphasis.
2. Descent: Bend your elbows and lower your body until your upper arms are parallel to the floor (elbows at 90 degrees). Keep elbows tucked at 45 degrees.
3. Bottom position: Brief pause at 90 degrees. Do not go below parallel unless you have excellent shoulder mobility.
4. Press: Drive through your palms to full arm extension. Squeeze your chest and triceps at the top.
5. Breathing: Inhale on the descent, exhale on the press. Tempo: 2-0-1-0. Perform 3-5 sets of 6-15 reps.

Muscles Worked

• Primary movers: Pectoralis major (lower fibres), triceps, anterior deltoid
• Stabilizers: Core, rotator cuff, serratus anterior, lats

Common Mistakes

1. Going too deep: Below 90 degrees stresses the anterior shoulder. Control depth.
2. Flaring elbows wide: Keep elbows at 45 degrees or less for joint safety.
3. Swinging or kipping: Use strict form. Momentum reduces muscle activation and increases injury risk.

Benefits

The dip is a closed-chain pressing exercise that loads the chest, shoulders, and triceps with your full bodyweight - making it one of the most demanding and effective bodyweight pressing movements. It builds the pushing capacity that transfers to sled work and overhead throwing.

HYROX^® Context

Dips develop the pressing endurance needed for the Sled Push (sustained arm extension and chest engagement) and Wall Balls (overhead lockout). They are an excellent bodyweight pressing exercise for HYROX^® athletes. Programme 3-5 sets of 6-15 reps. Add a weight belt for progressive overload once you can do 15+ reps.

Variations & Alternatives

• Bench Dip - Easier regression with feet on the floor.
• Close Grip Bench Press - Tricep-dominant barbell pressing.
• Diamond Push Up - Bodyweight tricep pressing on the floor.

FAQ

How many dips should a HYROX^® athlete do? Build to 3 sets of 15 strict reps. Add weight via a dip belt once you exceed 15 reps consistently.

Are dips safe for the shoulders? Yes, when you control depth to 90 degrees and keep elbows tucked. If you have shoulder issues, start with bench dips and progress gradually.

Dips or bench press for HYROX^®? Both are valuable. Bench press allows heavier loading; dips are more functional and bodyweight-based. Include both in your programme.

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