How to Do Perfect Dips (Complete Guide)

Perfect Dip Technique

Dips are a powerful compound exercise that primarily targets your triceps and chest while also engaging your shoulders and core. This bodyweight exercise builds impressive upper body strength and muscular endurance. ChAIron's AI coaching ensures safe progression and optimal form.

Step-by-Step Form Guide

Starting Position:Grip parallel bars or stable surface, arms fully extended, body upright
Initial Descent:Slowly lower your body by bending elbows, keeping them close to your sides
Bottom Position:Descend until shoulders are slightly below elbows or comfortable range
Press Up:Push through your palms to return to starting position, maintaining control

Common Mistakes to Avoid

Flaring elbows too wide (shoulder stress)
Descending too quickly without control
Leaning too far forward (excessive chest emphasis)
Not achieving adequate range of motion
Using momentum instead of controlled movement

AI Coaching Benefits

Elbow tracking and positioning optimization
Range of motion depth assessment
Body angle and lean corrections
Tempo control and movement quality
Progression tracking and safety monitoring

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