Korean dips

Perform challenging Korean dips to build incredible upper body strength and muscle.

Movement: Compound
Force: Push
Per set: 30s
Rest: 2 min

Free · iPhone only · Available on the App Store

Description

Korean dips is a bodyweight exercise that primarily targets the deltoids and to a lesser degree also targets the triceps and chest. The exercise requires you to lower your body behind the bar and then push back up.

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How to do Korean dips

01
Setup
Stand facing away from parallel bars or a sturdy dipping station, then grip them with an overhand grip, slightly wider than shoulder-width apart.
02
Setup
Lift your feet off the ground, supporting your body weight with straight arms and maintaining a slight forward lean in your torso.
03
Initiate the movement by bending your elbows and lowering your torso behind the bars, allowing your shoulders to travel below your elbows while keeping them pointed backward.
04
Continue to descend until your chest is roughly in line with your hands and you feel a deep stretch in your shoulders and chest.
05
Drive through your palms and extend your elbows to push your body back up, bringing your torso in front of the bars.
06
Finish the movement by pressing your body fully upward, returning to the starting position with straight arms and engaged shoulders.

Tips

Actively depress and retract your shoulder blades throughout the movement to stabilize your shoulders and engage your chest more effectively.
Keep your elbows tucked relatively close to your body and pointing backward, which helps protect your shoulders and emphasizes the triceps and chest.
Focus on a slow and controlled eccentric (lowering) phase to maximize muscle tension and improve strength gains, especially in the bottom range of motion.
Aim for the deepest safe range of motion you can achieve, allowing your shoulders to get a good stretch and maximizing the benefits for chest and shoulder flexibility.

Common mistakes

Failing to lower your body sufficiently reduces the muscle activation in the chest and shoulders; ensure your shoulders drop below your elbows for a full stretch.
Allowing your elbows to flare wide outwards places excessive strain on the shoulder joints; keep your elbows pointing backward and tucked in to protect your shoulders.
Bouncing at the bottom or using leg drive reduces the work done by the target muscles; perform each repetition with deliberate control and muscle engagement.

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Questions

What muscles does Korean dips work?

Korean dips primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Triceps Brachii.

Is Korean dips good for beginners?

Korean dips is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Korean dips?

You need Body weight to perform Korean dips. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Korean dips?

Actively depress and retract your shoulder blades throughout the movement to stabilize your shoulders and engage your chest more effectively. Keep your elbows tucked relatively close to your body and pointing backward, which helps protect your shoulders and emphasizes the triceps and chest. Focus on a slow and controlled eccentric (lowering) phase to maximize muscle tension and improve strength gains, especially in the bottom range of motion. Aim for the deepest safe range of motion you can achieve, allowing your shoulders to get a good stretch and maximizing the benefits for chest and shoulder flexibility.

What are common mistakes when doing Korean dips?

Failing to lower your body sufficiently reduces the muscle activation in the chest and shoulders; ensure your shoulders drop below your elbows for a full stretch. Allowing your elbows to flare wide outwards places excessive strain on the shoulder joints; keep your elbows pointing backward and tucked in to protect your shoulders. Bouncing at the bottom or using leg drive reduces the work done by the target muscles; perform each repetition with deliberate control and muscle engagement.