Exercise of the Week: Dips

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, size and flexibility. This week we highlight Dips, a multi-joint upper body exercise that develops strength in the arms and chest.

Who's Doing It

  • Paul Rabil
  • Luciano Emilio
  • Ndamukong Suh
  • Kevin Robinson
  • Brandon Bass
  • Indiana University Wresting
  • Vanderbilt Baseball

Muscular Benefits

  • Increases triceps and chest strength
  • Develops muscles in the back that stabilize the arms and shoulders
  • Engages other arm muscles to control the movement

Sports Performance Benefits

  • Improves arm strength for stronger tackles, stiff arms, punches or throws
  • Develops muscles that support the shoulder
  • Reduces risk of injury

Dips Description

  • Assume position on dip bars with hands shoulder-width apart
  • Lower with control until upper arms are slightly lower than parallel to ground
  • Drive up to start position by powerfully extending arms
  • Repeat for specified reps

Sets/Reps: 1-2 x failure

Coaching Points

  • Lower until biceps touch forearms
  • Maintain slight forward lean
  • Perform through full range of motion
  • Use weight for additional challenge [Sets/Reps: 3-5x5-8]


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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