Dip primarily works the chest and triceps. It is categorized as a push movement and uses Bench, box, or chair and Pull-up bar.
- Primary muscles
- chest and triceps
- Equipment
- Bench, box, or chair and Pull-up bar
- Movement pattern
- push
- Catalog difficulty
- 4 of 5
How to do Dip
- Lean slightly forward for chest, upright for triceps
- Lower until upper arms are about parallel
Common mistakes
- Going too deep too soon — build range over time
- Shrugging into the shoulders
Muscles worked
The primary catalog target is chest, with triceps also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Incline Push-Up
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Incline Push-Up · Push-Up · Dumbbell Bench Press · Machine Chest Press · Band Chest Press · Cable / Machine Chest Fly
Put Dip into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.