Dip
The dip is a compound bodyweight pressing exercise on parallel bars that builds chest, shoulder, and tricep strength for HYROX Sled Push and Wall Balls.
Movement and muscles
A parallel-bar dip lowers and raises the body through shoulder and elbow movement while the hands remain supported. The triceps extends the elbow, and pectoralis major, deltoid and shoulder-girdle muscles contribute. Torso position, bar width, depth and added assistance or load change the demands.
Execution and limits
Use a stable support and a range you can control and tolerate. Assistance can reduce load; external weight can increase it. No universal 90-degree depth, torso angle, elbow path or repetition range applies. Dips do not guarantee shoulder safety, injury prevention or HYROX® performance.
FAQ
Is there one required technique?
No. Setup and range should be controlled and tolerable.
How many repetitions should I do?
Use a range that matches the goal, load and current capacity.
Does it guarantee HYROX® improvement?
No. Transfer depends on the complete training programme.
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