Exercise guide
Deep Dip
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Upper arms
The Deep Dip is a high-intensity compound movement that maximizes muscle fiber recruitment in the chest and triceps by utilizing an extended range of motion. This variation places a significant stretch on the pectorals at the bottom of the movement, leading to greater hypertrophy and functional strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Grip the parallel bars with your palms facing inward and thumbs wrapped securely.
- Mount the station by locking your arms out and suspending your body with feet off the floor.
- Cross your ankles and pull your shoulders down and back, creating a proud chest.
- Lean your torso forward at a 15-30 degree angle to shift the focus toward the pectorals and deltoids.
How to do it
- Inhale and slowly lower your body by bending your elbows, keeping them tucked at a 45-degree angle to your torso.
- Continue the descent until your shoulders are clearly below the level of your elbows to achieve maximum depth.
- Exhale and drive through your palms to push yourself back up to the starting position, focusing on chest contraction.
- Maintain a controlled 3-second eccentric (lowering) phase to ensure joint stability at the bottom.
Form checklist
- Keep your shoulders depressed and away from your ears throughout the entire movement.
- Avoid excessive elbow flare to protect the shoulder joints.
- Maintain a rigid core to prevent the legs from swinging or using momentum.
- Ensure your wrists remain neutral and stacked directly over your forearms.
Pro tips
- At the bottom of the rep, think about 'stretching' the chest fibers before initiating the push.
- Depress your scapula actively at the top of the movement to fully engage the lower pectorals and serratus anterior.
- Focus on driving the 'heels' of your palms into the bars to maximize tricep output.
Make it harder
- Add a weighted dip belt or hold a dumbbell between your feet to increase resistance.
- Perform '1.5 reps' by going all the way down, coming halfway up, going back to the bottom, and then locking out.
Frequently asked
- What muscles does the deep dip work?
- The deep dip primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the deep dip?
- The deep dip requires no equipment — just your body weight.
- Is the deep dip good for beginners?
- The deep dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.