Muscle map Dips
Muscles worked in dips
Dips are a vertical push: an upright torso biases the triceps, and leaning forward shifts more work to the lower chest. The front delts assist throughout.
Free on Android · 3-day Pro trial · Export up to 4K
Dips: primary and secondary muscles
Primary muscles
- Triceps: back of the upper arm, which straightens the elbow
- Chest: pectoralis major and minor, which press and bring the arms together
Secondary muscles
- Shoulders: deltoids, which raise and rotate the arm
- Abs: rectus abdominis, the "six-pack" that braces your trunk
Form cues & reel idea
Form cues
- Shoulders down, away from ears
- Lower until upper arms are about parallel
- Lock out without shrugging
Film it for Reels
Side-on shows torso angle. Highlight triceps and chest in two colours to explain the lean.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Dips: FAQ
What muscles does the dips work?
Dips mainly works the triceps and chest. The shoulders and abs assist and stabilise.
How do I show the muscles worked in my dips video?
In ZapZoop, add a Muscle Map sticker, tap the triceps and chest in one colour and the helpers in another, then place it on your clip. Side-on shows torso angle. Highlight triceps and chest in two colours to explain the lean.
Map your dips on video
Highlight the muscles you trained and post it in up to 4K.