Dip
Support yourself on parallel bars at arm's length, bend the elbows to lower the body, then press back up. Also called Dips, Triceps Dip, Chest Dip, Dip (Weighted) and Weighted Dip.
- Pattern
- Press forward
- Equipment
- Bodyweight
- Works
- Chest, triceps, front delt
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Chest Press (Machine)Try it if it feels okay
Fixed handles: the shoulder stops short of the bottom stretch and the wrists stay neutral.
Elbow Cable Fly
A fly's elbow stays fixed, so no elbow bend loads it.
Wrist Chest Press (Machine)
Fixed handles: the shoulder stops short of the bottom stretch and the wrists stay neutral.
When it stalls, these usually help
Dips finish on the triceps, and close-grip bench loads them through a heavier press.
Chest pressing with the weight in your hands instead of your body.
The pull that balances the press and keeps the shoulders set at the bottom of a dip.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.