Dip Hold

Dip Hold


This exercise involves holding yourself in a dip position, with your arms straight and your body suspended above parallel bars or other stable surfaces. It primarily targets the triceps, chest, and shoulders, and can be made more challenging by adding weight or increasing the duration of the hold.

Muscle Group

Equipment Required

Dip Hold Instructions

  1. Find a set of parallel bars or dip bars.
  2. Place your hands on the bars and lift yourself up so that your arms are fully extended.
  3. Engage your core and keep your shoulders down and back.
  4. Hold this position for the desired amount of time, typically 10-30 seconds.
  5. Lower yourself down and rest for a few seconds before repeating the exercise.

Dip Hold Form & Visual

Dip Hold

Dip Hold Benefits

  • Strengthens triceps, shoulders, and chest muscles
  • Improves overall upper body stability and control
  • Increases grip strength
  • Can be done anywhere with a stable surface
  • Can be modified to increase or decrease difficulty

Dip Hold Muscles Worked

  • Triceps
  • Chest
  • Shoulders
  • Core

Dip Hold Variations & Alternatives

  • Dip Hold with Knee Tuck
  • Single Leg Dip Hold
  • Weighted Dip Hold
  • Ring Dip Hold
  • Parallel Bar Dip Hold