---
title: Dip
date: 2026-03-03T14:56:00+11:00
author: Walker Designs
canonical_url: "https://fitnesstrails.com.au/dip"
section: Site Content
---
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3. Dip
 
#  Dip 

Available in:

Australian Hardwood Range  
Recycled Plastic Range

 ![Logo Icon](/assets/images/logo-icon-outline-blue.svg) 

 ![Hand Walk Hardwood](https://fitnesstrails.com.au/volumes/images/Products/hardwood/_1800x1000_crop_center-center_80_none/HANDWALKwood.webp) 

 ![Hand Walk Plastic](https://fitnesstrails.com.au/volumes/images/Products/composite-plastic/_1800x1000_crop_center-center_80_none/9138/HAND-WALK-copy.webp) 

 

 

 

 

 

 

 

  The dip is an exercise specifically engineered to develop vertical pushing power, triceps hypertrophy, and shoulder stability. By requiring a controlled, forceful movement to overcome gravity while suspended, it serves as a high-intensity tool for athletes looking to improve their pressing strength and overall upper-body mass.

The movement primarily functions as a lower-chest and arm powerhouse, placing intense demand on the triceps brachii, pectoralis major (lower fibers), and anterior deltoids. These muscles work in unison to extend the elbows and adduct the shoulders, ensuring a deep muscular engagement that builds significant functional pushing strength.  
  
Beyond the chest and triceps, the exercise incorporates critical secondary muscle groups like the core, which engages to stabilize the torso and prevent excessive swinging, and the trapezius and rhomboids, which depress the scapulae to provide a firm foundation for a successful repetition.

 

 

 

 ![PS Hand walk](https://fitnesstrails.com.au/volumes/images/Projects/_1365x1373_fit_center-center_70_none_ffffff/9728/PS-Hand-walk.webp) 

 

 

 

 

 

 

 

 ## Instructions

 

 

 

 ![Dip illustration](https://fitnesstrails.com.au/volumes/images/Illustrations/dip-illustration.svg) 

 

 

 

### DIP

Grip bars and lift up  
Keep arms straight, body still  
Lower until elbows bend to 90d  
Push back to the top  
Keep chest upright   
Repeat to your level

**TARGET REPS**

 ![Easy level](/assets/images/green-circle.svg) 1 

 ![Easy level](/assets/images/blue-square.svg) 3-5 

 ![Easy level](/assets/images/black-diamond.svg) 10 

 

 

 

 

 

 

 

 

 

 

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