A dip is an upper-body

strength exercise Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training te ...

. Narrow, shoulder-width dips mainly trains the

triceps The triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsib ...

, with major synergists being the

anterior deltoid The deltoid muscle is the muscle forming the rounded contour of the human shoulder. It is also known as the 'common shoulder muscle', particularly in other animals such as the domestic cat. Anatomically, the deltoid muscle appears to be made up o ...

, the pectoralis muscles, and the

rhomboid muscles The rhomboid muscles (), often simply called the rhomboids, are rhombus-shaped muscles associated with the scapula. There are two rhomboid muscles on each side of the upper back: * Rhomboid major muscle * Rhomboid minor muscle The large rhom ...

of the back. Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip

bench press The bench press, or chest press, is a weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Although the bench press is a full-body exercise, the muscles primarily used are the pectoralis ...

would focus more on the pectorals and less on the triceps.

Modern meaning

To perform a dip, the exerciser supports themselves on a

dip bar A dip bar is a piece of fitness equipment that consists of a U-shaped bar, usually about 1" (2.5 cm) in diameter, which surrounds the user's body at the waist. It is designed for the performance of, and named after, the dip exercise. In addition ...

with their arms straight down and shoulders over their hands, then lowers their body until their arms are bent to a 90 degree angle at the elbows, and then lifts their body up, returning to the starting position.

Variation

Usually dips are done on a

, with the exerciser's hands supporting their entire body weight. For added resistance, weights can be added by use of a

dip belt Weighted clothing are garments that have heavy materials incorporated into them, to add weight to various parts of the body, usually as part of resistance training. The effect is achieved through attaching weighted pieces to the body (or to othe ...

, weighted vest, or by wearing a

backpack A backpack—also called knapsack, schoolbag, rucksack, rucksac, pack, sackpack, booksack, bookbag or backsack—is, in its simplest frameless form, a fabric sack carried on one's back and secured with two straps that go over the shoulders ...

with weights in it. A dumbbell may also be held between the knees or ankles. For less resistance, an assisted dip/pull-up machine can be used which reduces the force necessary for the exerciser to elevate their body by use of a counterweight. One may also use resistance bands hooked under their feet to help if they lack the strength to properly perform a dip. Another variation of the dip is done on gymnastic rings. Similar to a bar dip, the exerciser hand's grasps the rings, supporting their entire body weight. The unsteady nature of the rings adds additional challenge, although there are variations to make the exercise easier. In the absence of equipment, a lighter variation of the dip can be performed called the "Bench Dip". The hands are placed on one bench directly underneath the shoulders or on two parallel benches. The legs are straightened and positioned horizontally; the feet rest on another bench in front of the exerciser. This variation trains the upper body muscles in a similar though not exact manner as the normal dip, whilst reducing the total weight lifted by a significant amount. This exercise can be done also off of the edge of a sofa, a

kitchen counter A countertop, also counter top, counter, benchtop, worktop (British English) or kitchen bench (Australian or New Zealand English), bunker (Scottish English) is a raised, firm, flat, and horizontal surface. They are built for work in kitchens or o ...

, or any surface that supports the lifter. It should be done under control.

References

{{DEFAULTSORT:Dip (Exercise) Bodyweight exercises Strength training Physical exercise

Modern meaning

Variation

See also

References