Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Dip

Also called Parallel bar dip, Weighted dip

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest, Triceps

Also delts

You need

Dip bars

Also works on the assisted pull-up / dip

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Lean forward for chest, stay upright for triceps
  2. 2Lower until shoulders are just below elbows
  3. 3Add weight once 12 clean reps are easy

Most common mistake

Dropping fast into the bottom with shoulders rolled forward.

Watch a demo

Good for

  • Loads the muscle while it’s stretched
A
For chest
#14 of 32
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionStrong
Loaded stretchExcellent
ProgressionStrong
Low costFair

Huge chest stretch at the bottom, but that same position bothers many shoulders.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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  • BWeighted Push-UpBodyweight

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