Negative Dip
Trains the chest, with help from the triceps and front delts. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app counts your sets, times your rest and remembers every rep.
Technique
How to do the Negative Dip
- Jump or step up from a box so you are supported at the top of a dip on parallel bars, arms straight and shoulders pressed down.
- Lower yourself as slowly as you can by bending your elbows, keeping them tucked and your chest slightly forward.
- Stop when your shoulders are just below your elbows.
- Step back to the box or floor and return to the top. Repeat for the desired number of repetitions.
Form cues
Getting it right
- This is only the descent: never press back up, start each rep from the top.
- Work up to 10-second descents.
- When you can control 10-second negatives, move on to full dips.
Muscles worked
What Negative Dip trains
In the programs
None of our programs use the Negative Dip
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 24 on the Chest page.
Substitutes
Swap Negative Dip for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Negative Dip for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.