Dips
Also known as: Tricep Dips, Chest Dips
Muscles worked: Triceps, Traps, Lower Chest, Front Delt
How to do it
- 1
Grab the dip bars and lift yourself up, arms fully extended.
- 2
Keep your body upright and lower yourself by bending your elbows.
- 3
Lower until your upper arms are parallel to the floor.
- 4
Push back up to the starting position by straightening your arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Dips FAQ
What muscles does the Dips work?
The Dips primarily works the Triceps, Traps, with the Lower Chest, Front Delt assisting.
What are the best sets and reps for the Dips?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Dips is good?
There is no single number: a good Dips depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Dips in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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