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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Chest

Dip

Also called Parallel bar dip, Weighted dip

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest, Triceps

Also delts

You need

Dip bars

Assisted pull-up / dip setup →Dip station setup →
How to do itPicture · 3 steps
  1. 1Lean forward for chest, stay upright for triceps
  2. 2Lower until shoulders are just below elbows
  3. 3Add weight once 12 clean reps are easy

Most common mistake

Dropping fast into the bottom with shoulders rolled forward.

Watch a demo
C
For swimming
#15 of 15
See the full list →
Research
49
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Transfer · 45%3/5
Injury protection · 30%2/5
Practicality · 25%4/5
How scores work

Machine taken? Swap to

  • SStraight-Arm PulldownCable
  • ACable External RotationCable
  • ALat PulldownCable
  • SPull-UpBodyweight

Takes

None yet
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