Are dips bad for your shoulders?

Not by definition. Problems usually come from going deeper than your shoulder tolerates or adding weight too early. If something bothers you and does not go away, speak to a professional.

How do I start if I cannot do one yet?

Use a band or an assisted machine, or just do the lowering: step up from a box and take about five seconds to come down.

When should I add weight?

By convention, once you reach about 10 or 12 clean reps.

Dips: how to do it, muscles worked and variations

One movement with two emphases: on parallel bars with your trunk leaning forward the pectoralis major leads, and with your trunk upright the triceps brachii takes over. The deltoid always helps.

Main muscles: Triceps brachii, Pectoralis major
Secondary muscles: Deltoid
Equipment: Bodyweight, Dip station
Variations: 3

Image: start and end of the movement.

How to do it

Get up on the bars and straighten your arms, shoulders low and away from your ears.
Choose your emphasis: lean your trunk and bring your chest forward for the pecs, or stay nearly vertical with your elbows close for the triceps.
Lower until your upper arm is about parallel to the floor, or as far as your shoulder is comfortable. What to avoid is the shoulder sliding forward at the bottom, which is what happens as reps get scrappy.
Press until your elbows are straight, keeping your legs still.

Which muscles it works

In chest dips the pectoralis major leads, with the triceps brachii and deltoid behind it and the serratus anterior supporting the shoulder blade. In the two triceps versions the order flips. The shift comes mostly from how your trunk leans, more than from your hand width.

Which variation to choose

Choose the Parallel bar chest dip or the Parallel bar triceps dip according to what you need to train. The Bench triceps dip takes less strength but leaves your arms behind your body, a position many shoulders dislike, so keep it to light sets. If parallel bars are still out of reach, start with push-ups.

All 3 variations

Parallel bar chest dip

Parallel bar dips with a controlled forward lean.

Form. Lower to a comfortable range and push without letting your shoulders go passive.

Common mistake. Going lower than the shoulder allows or swinging.

Pectoralis major · Bodyweight, Dip station

Bench triceps dip

Elbow extension with hands resting on a bench.

Form. Keep your shoulders comfortable and lower only to a controllable range.

Common mistake. Walking the feet too far out and straining the front of the shoulder.

Triceps brachii · Bodyweight

Parallel bar triceps dip

Dips with a more vertical torso and triceps emphasis.

Form. Keep your elbows close and push without swinging.

Common mistake. Leaning too far forward and shifting the emphasis to the chest.

Triceps brachii · Bodyweight, Dip station

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Frequently asked questions

Are dips bad for your shoulders?: Not by definition. Problems usually come from going deeper than your shoulder tolerates or adding weight too early. If something bothers you and does not go away, speak to a professional.
How do I start if I cannot do one yet?: Use a band or an assisted machine, or just do the lowering: step up from a box and take about five seconds to come down.
When should I add weight?: By convention, once you reach about 10 or 12 clean reps.