Why Dips?

Dips are a movement that are not talked about nearly enough and can be a great addition to your arsenal of movements. The main issue that comes with doing dips is the risk of getting shoulder pain, sternum pain or even not feeling like you got anything from the movement. If this movement feels unnatural or if it hurts when you perform the exercise we suggest that you just don't do it. However, if this is an exercise you have already been doing, works for you and want to keep killing it, then we want to show you how to improve them and make them more effective.

What Dips Focus On

Dips are an awesome movement that primarily focus on three areas. With triceps probably being the most dominant but also heavily hitting your pecs and delts.

  • Chest
  • Triceps
  • Front Delts

Getting Started

Do Not Lead With Your Shoulders

One of the most common mistakes that we see are people leading the exercise with their shoulders. We do not want this happening! This can lead to shoulder impingement which can lead to pain and possible long term issues.

Retract Your Scapula

What we want you to be doing is, start from the top and retract your scapula upwards and perform what we can best describe as a reverse shrug. This will help out anyone with a sticky or low RoM scapula establish a good connection with the shoulder and help with injury prevention. We want to stay out of our own way and reduce the chance for shoulder impingement.

How Low Is Too Low?

How low do we want to go? As a general rule of thumb we do not want the elbows to go above the shoulder. That being said everyone's range of motion is going to differ.

Dips can be an awesome addition to any program and can be a safe, effective and sustainable exercise.


We just so happen to have our own programs that can help you in your fitness goals that we think are pretty awesome. Last time, we let you know that even our moms confirmed this with us and we are here to tell you again... THAT THEY STILL THINK THE COURSES ARE AWESOME.

12 Week Strength and Fat Loss

There's the 12 Week Strength and Fat Loss program which was designed to lock away your gains from the eternal battle of going catabolic. There's a macro calculator for guys and gals, full training program using RPE and percentages so you can auto-regulate, in-depth training videos on the big three (squat, bench, and deadlift), and a bit more. It's the program we worked the hardest on and are the most proud of. You can get that here, or by clicking the picture above.

Sheiko Intermediate Offseason

There's the 30 Week Sheiko Intermediate Offseason, If your goal is to become a better lifter, you'd be hard pressed to find a better program for intermediate lifters. Learn from the man who has accumulated more medals, accolades and champions than any other Coach in the history of powerlifting. If you want to be the best, you need to learn from the best. We are proud to be able to exclusively offer you these programs.You can get that here, or by clicking the picture above as well.

12 Week Bench Program

The 12 Week Bench Program is for those looking to add some size and strength onto their bench. We have deadlift and squats thrown in so that you're not a complete degenerate, but bench is really the only movement that matters, no? Do you want to be remembered as Two-Plate-Timmy, or Four-Plate-Forklift? You can get that here, or by clicking the picture above as well.