Dip — CrossFit Technique Guide
Dips are a fundamental vertical pressing movement that develops triceps, chest, and shoulder strength. In CrossFit, dips refer to bar dips on parallel bars or a pull-up rig, with box dips (hands on a box, feet on the floor) as the common scaling option. They appear as an accessory movement and in strength circuits, building the pressing capacity required for muscle-ups, ring dips, and handstand push-ups. Bar dips provide a stable surface more accessible for athletes newer to the movement than ring dips. The CrossFit standard requires full lockout at the top and chest dipping to arm level at the bottom.
Muscles Worked
Equipment
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How to Do the Dip
Grip parallel bars or a rig with an overhand grip, arms fully extended at the start.
Lean the torso slightly forward — this shifts load toward the chest as well as the triceps.
Lower by bending the elbows, keeping them close to the body (not flaring wide).
Descend until upper arms are at least parallel to the floor (chest to bar level).
Press through the palms to full lockout — complete elbow extension at the top.
Common Mistakes
Not reaching required depth — arms must reach parallel at the bottom for a CrossFit-standard rep.
Elbows flaring wide — increases shoulder impingement risk significantly.
Not locking out at the top — full elbow extension is required for a counted rep.
Body swinging — brace the core and keep the movement vertical.
Coaching Tips
Build to 10 strict bar dips before attempting ring dips — rings require far more stability.
Shoulder issues during dips are often caused by elbows flaring or insufficient warm-up.
Dips pair well with pressing work (push press, push-ups) and ring muscle-up progressions.
Scaling Options
Easier / Beginner
Box dips (hands on a box, feet on the floor), band-assisted bar dips.
Harder / Advanced
Ring dips, weighted dips (belt or vest), L-sit dips.
Frequently Asked Questions
What is the difference between bar dips and ring dips in CrossFit?
Bar dips use fixed parallel bars — stable and more accessible. Ring dips use gymnastics rings that rotate freely, requiring significantly more shoulder stability and core control. Master bar dips (10+ reps) before attempting ring dips.
Hero WODs with Dip
Related Exercises
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