Korean dips

Músculo objetivo: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Músculos sinergistas: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Triceps Brachii
Equipamiento: Body weight
Parte del cuerpo: Chest
Tipo: Strength

Korean dips are an advanced bodyweight strength exercise performed with your hands gripping parallel bars behind your body, targeting the pectoralis major (both clavicular and sternal heads). The front deltoids, triceps, latissimus dorsi, and levator scapulae assist throughout the movement. They are an effective way to build chest and upper-body pushing strength with no equipment beyond parallel bars.

Cómo hacer el Korean dips

1Stand facing away from a set of parallel bars (or the edge of a bench) and reach behind you to grip the bars with your hands shoulder-width apart, fingers pointing away from your body.
2Extend your arms fully and lift yourself so your hips are clear of the bars, legs either bent or straight out in front of you.
3Pull your shoulder blades down and together to set a stable base before you begin the descent.
4Lean your torso slightly forward to shift emphasis onto the pectoral muscles rather than the triceps alone.
5Bend your elbows and lower your body in a controlled manner, allowing your elbows to point directly backward rather than flaring outward.
6Descend until your upper arms are roughly parallel to the floor, or until you feel a firm stretch in your chest and shoulders — stop before any shoulder discomfort.
7Press firmly through your hands to drive your body back up until your arms are fully extended.
8Complete your reps, then carefully step or lower yourself down to the floor.

Consejos de técnica

Keep your shoulder blades retracted and depressed throughout every rep — allowing them to wing forward puts excessive stress on the shoulder joint in this internally rotated position.
Control the descent; a slow, deliberate lower (2–3 seconds) reduces injury risk and increases time under tension in the chest.
Maintain a slight forward lean throughout the set so the pectoralis major stays the primary mover rather than shifting all load to the triceps.
Build up to this exercise progressively — if your shoulder mobility or strength is limited, spend time on conventional dips first before attempting the behind-the-back grip.
Keep your core braced and avoid swinging your legs to generate momentum.

Errores comunes

Letting the elbows flare out to the sides instead of pointing backward, which reduces chest activation and strains the shoulder joint.
Descending too deep without adequate mobility, which forces the shoulders into an extreme internally rotated and extended position and risks injury.
Allowing the shoulder blades to roll forward at the bottom of the rep, which destabilizes the joint under load.
Using momentum or leg swing to bounce out of the bottom, which removes muscular tension and increases the chance of a shoulder strain.
Skipping a thorough warm-up — the behind-the-back grip demands good shoulder mobility, and going in cold dramatically raises injury risk.

Preguntas frecuentes

What muscles do Korean dips work?

Korean dips primarily target the pectoralis major (both the clavicular and sternal heads). The front deltoids, triceps, latissimus dorsi, and levator scapulae work as synergists to assist and stabilize the movement.

Are Korean dips safe for my shoulders?

They can be safe when performed with good form and adequate mobility, but they are demanding on the shoulder joint because the behind-the-back grip places it in internal rotation and extension simultaneously. Build foundational pressing strength first, warm up thoroughly, and stop immediately if you feel any sharp shoulder pain.

How are Korean dips different from regular dips?

In regular dips your hands are beside or in front of your body with elbows pointing backward in a neutral path. In Korean dips your hands are behind your body, which increases the range of chest stretch and places greater demand on shoulder mobility and stability.

How many reps should I do for Korean dips?

Because this is an advanced movement, start with lower rep ranges (3–6 reps per set) at full control before increasing volume. Prioritize form over rep count, especially while you are still building the required shoulder strength and mobility.

What equipment do I need for Korean dips?

You only need a set of parallel bars at a suitable height, or the edge of a sturdy flat bench. No additional weight or equipment is required.