| 4.300+ Reviews
Free EU Shipping above 100€*
300.000+ Customers Worldwide
Worldwide Tracked Shipping
How to do the exercise
The Dip Hold is a powerful isometric exercise that builds strength, stability, and confidence in the dip position. It’s perfect for preparing your muscles and joints for full dips and an excellent warm-up for advanced athletes. Here’s how to perform the Dip Hold correctly:
1. Starting Position
Position yourself on parallel bars or dip bars with your arms fully extended, shoulders depressed (pushed down), and chest lifted. Keep your body upright and core engaged for maximum stability.
2. Engage the Hold
Maintain a strong lockout at the elbows while keeping your shoulders stable and away from your ears. Avoid shrugging and focus on squeezing your triceps and chest to hold your body weight.
3. Maintain Proper Form
Keep your legs straight or slightly bent, depending on your height and setup. Engage your core and glutes to prevent swinging, and breathe steadily throughout the hold.
4. Reset and Repeat
Hold for your desired time, then carefully step or jump down. Rest briefly and repeat for several sets to build endurance and strength in the position.
Recommended Equipment for Dip Holds
Benefits of the exercise
The Dip Hold is more than just a static position – it’s a key skill that boosts your dip performance and overall upper body strength:
-
Builds lockout strength for deeper and stronger dips
-
Improves shoulder and triceps stability
-
Enhances core engagement and body control
-
Great warm-up for advanced pushing exercises
By mastering the Dip Hold, you not only increase your strength but also prepare your joints and nervous system for more demanding calisthenics movements.
Main muscles used
The Dip Hold primarily targets:
-
Triceps
-
Shoulders (Deltoids)
-
Chest (Pectorals)
-
Core muscles for stability
This exercise strengthens the key pushing muscles and creates a stable base for dips and other pushing skills.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Even though the Dip Hold looks simple, poor technique can limit progress or cause discomfort. Common mistakes include:
-
Shrugging the shoulders: Keep them depressed to protect your joints.
-
Elbows unlocked: Fully extend your arms for maximum strength building.
-
Leaning too far forward: Maintain an upright torso to target the correct muscles.
-
Not engaging the core: Prevent swinging by keeping your midsection tight.
Focus on control and proper alignment – quality over duration will bring the best results.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
Please read our legal disclaimer before starting your workout.
