Fysiqal

Vertical Push · Intermediate

Dips

Compound vertical push exercise using bodyweight.
Dips demonstration (no audio).
Movement pattern
Vertical Push
Difficulty
Intermediate
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Dips

Cues reviewed by Kwabena Osei on

Setup

Support yourself at the top of parallel bars, arms locked, shoulders down away from your ears.

  1. Lower yourself under control by bending your elbows, leaning your torso slightly forward.

  2. Limit your depth -- shoulder hyperextension range is only about 45 degrees, and descending too far past that drives your shoulder past its safe range. This is the real, specific danger of the dip, not a general caution.

  3. Press back up to a full, locked-out top position.

Common mistakes

  • Descending as deep as possible to "feel a stretch," which is exactly the mechanism that causes real shoulder hyperextension injury in this exercise.

  • Flaring the elbows out excessively instead of keeping them relatively close to your torso as you descend and press.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Pectoralis major (prime mover, high emphasis); Pectoralis major (synergist, moderate emphasis); Anterior deltoid (synergist, moderate emphasis)

  • Elbow extensionprimary action

    Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis)

  • Scapula depressionsecondary action

    Trapezius (prime mover, moderate emphasis); Pectoralis minor (synergist, moderate emphasis); Serratus anterior (stabilizer, low emphasis)

Related exercises

All vertical push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.