Dips
The Dips is a bodyweight exercise that primarily targets the chest. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Dips
- 1Place your hands on parallel bars with your arms straight, shoulders down and away from your ears, chest slightly lifted, and legs either straight or crossed behind you with your abs gently tight. Support your body on your hands so you’re hovering above the bars without sinking into your shoulders.
- 2Bend your elbows to slowly lower your body in a controlled way until you feel a stretch in your chest and shoulders but no sharp pain, keeping your body steady and not swinging. Press yourself back up by driving through your hands until your arms are straight again, breathing in as you lower and breathing out as you push up.
Coach tips
- Only go as low as your shoulders feel comfortable; stop before any pinching or sharp pain.
- Keep your shoulders down and chest open instead of letting your shoulders shrug up toward your ears.
- Move in a smooth, controlled rhythm instead of dropping quickly or bouncing at the bottom.
Train chest smarter
One rep, one set. Hypro turns the Dips into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Dips weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much chest you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Dips fits right into proven hypertrophy and strength templates.
