Dip A Padded Stool Supported

Muscles worked

Setup

1. Place a padded stool or step between the dip bars and stand on it.
2. Grip the bars with your palms facing inward and straighten your arms to the starting position.
3. Position your feet lightly on the stool with knees slightly bent.
4. Depress your shoulder blades, pulling them down and away from your ears.

How to do it

1. Inhale and slowly lower your body by bending the elbows until your upper arms are parallel to the floor.
2. Keep your elbows tucked at a 45-degree angle to your torso rather than flaring them out.
3. Exhale as you push through your palms to return to the top, using your legs for minimal assistance.
4. Maintain a controlled 2-second lowering phase and a powerful 1-second pushing phase.

Form checklist

• Keep your chest proud and avoid letting your shoulders round forward at the bottom.
• Stop the descent when your elbows reach a 90-degree angle to protect the shoulder joint.
• Ensure your wrists remain neutral and stacked directly over your forearms.
• Distribute weight evenly between both arms throughout the entire set.

Pro tips

• Lean your torso slightly forward to shift more emphasis onto the pectoral muscles.
• Focus on 'squeezing' the bars together at the top of the movement to maximize chest contraction.
• Gradually reduce the pressure from your feet on the stool as you get stronger to transition toward unassisted dips.

Make it harder

• Perform the exercise with only one foot on the stool to significantly reduce the amount of assistance.
• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the dip a padded stool supported work?

The dip a padded stool supported primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dip a padded stool supported?

The dip a padded stool supported requires no equipment — just your body weight.

Is the dip a padded stool supported good for beginners?

Yes. The dip a padded stool supported is a beginner-friendly movement and a strong foundation to build on.

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