Negative Dips

From the support hold to the first dip: step up with your feet and resist the way down.

• Compound
• Bodyweight
• Beginner

How to do it

• Start at the top with locked arms
• Lower in 3–5 s to about 90° of elbow bend
• Chest slightly forward

Sets, reps and tempo

Ranges: 3–6 negatives · 3–5 s each

Tempo: Lower in 3–5 s, controlled from start to finish; go back up the easy way

Common mistakes

• Lowering deeper than your shoulder tolerates
• Dropping through the second half

Muscles worked

Primary

• Triceps
• Chest

Secondary

• Anterior deltoid

Alternatives

• Parallel Bar Support Hold
• Parallel Bar Dips
• Bench Dip