TETSUAdvanced Dips
The Advanced Dips are bodyweight exercises for the upper arms that primarily target the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the Advanced Dips
- Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
- Bend your knees and cross your ankles.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles do the Advanced Dips work?
The Advanced Dips primarily target the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Advanced Dips?
None. The Advanced Dips use your body weight only, so you can do it anywhere.
How many sets and reps of the Advanced Dips should I do?
3 to 4 sets of 10 to 15 controlled reps of the Advanced Dips suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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