• SECONDARY MUSCLES: Delts, Triceps
  • EXERCISE TYPE: Basic-(Multi-Joint) 
  • EXPERIENCE LEVEL: Beginner  Mid-level


  1. Take the starting position on the uneven bars – on straight arms, with a grip slightly wider than your shoulders. Bend your knees and cross them so that they do not touch the floor.
  2. As you inhale, slowly lower yourself down, spreading your elbows to the sides. Try to tilt your body forward, bending your upper back. Lower yourself to the point until you feel a good stretch of the pectoral muscles, but do not sag too deep between the bars, otherwise, you will be pulling yourself out of the bottom point with your triceps.
  3. As you exhale, go up in a controlled manner, straining your pectoral muscles as much as possible. Your task is to reach up with your spine. At the top point, tense your chest as much as possible and hold for 1-2 seconds. Do not press your elbows to the body.
    Dropdown again. Repeat the movement as many times as necessary.

ADVICE: As you begin to master the dips, do as many repetitions as you can. As your muscles get stronger, if your goal is to pump up the pectorals, bring the number of repetitions to 10-15 per set.
After this load is not enough for you, use additional weights.