Strength Training · Bodybuilding · Calisthenics
Rack Dip
The rack dip is a bodyweight press performed on a power rack’s dip attachment. It trains your chest and triceps as you lower and lift your body between the handles.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Grasp the dip handles with your palms facing inward.
- Lift your feet off the floor into a straight-arm support position.
- Lean your torso slightly forward.
- Bend your elbows to lower your body until your upper arms are roughly parallel to the floor, or shallower if needed for comfort.
- Press through the handles to return to straight arms.
Form cues
- Keep your wrists over the handles.
- Keep your legs quiet.
- Exhale as you press up.
Common mistakes
- Shoulders sinking toward your earsKeep your shoulders away from your ears throughout the repetition.
- Elbows flaring wideLet your elbows travel mostly backward rather than spreading straight out to the sides.
Safety
Dropping too deep or losing control with fatigue can strain the front of your shoulders. An unsecured attachment or unstable rack can shift and cause a fall.
- Confirm the rack is stable and the purpose-built dip attachment is secured according to its instructions.
- Use assistance if you cannot lower and press up smoothly under your own bodyweight.
- End the set when you can no longer control the descent.
- Use a stable step to dismount if the handles are too high to place your feet on the floor before releasing them.
If you have shoulder, elbow, or wrist pain, choose a pain-free assisted version or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Power Rack
- Rack Dip Attachment
Sets and reps
- Sets
- 2–3
- Target
- 5–10 reps
- Rest
- 1 min 30 sec
Finish each set with enough strength left for about two more controlled repetitions.