Korean dips are a challenging bodyweight exercise performed on parallel bars, targeting the pectorals, tricep, and shoulders. The movement requires significant upper body strength, shoulder mobility, and stability, as the body is lowered deeply between the bars before pressing back up.
Also Works
TricepsShoulders
How to Perform
1
Position yourself between two parallel bars with your arms extended and supporting your body weight.
2
Lower your body by bending your elbows until your upper arms are parallel to the ground.
3
Pause for a moment, then push yourself back up to the starting position by straightening your arms.
4
Repeat for the desired number of repetitions.
Pro Tips
•Position the bars behind your body so your hands are at hip level, which shifts the load onto your chest and front delts.
•Lean your torso forward as you descend to increase the stretch on your chest muscles.
•Start with partial range of motion and gradually increase depth as your shoulder mobility improves.
Common Mistakes
•Going too deep too soon, which places extreme stress on the anterior shoulder capsule.
•Keeping the torso completely upright, which turns it into a standard dip and misses the unique chest stretch.
•Flaring the elbows out wide instead of keeping them at roughly 45 degrees from the body.