Dips primarily work several upper body muscles, with the exact emphasis depending on the variation performed:

• Triceps Brachii : The main muscle targeted by dips, especially triceps dips. The triceps control elbow extension and shoulder stabilization and are heavily activated throughout the movement

• Pectoralis Major and Minor (Chest muscles) : Chest dips focus more on these muscles, particularly the mid and lower chest. The chest is worked under a maximal stretch, making dips one of the best exercises for chest development

• Anterior Deltoids (Front shoulders) : These muscles assist in arm flexion and shoulder stabilization during dips and are engaged in both chest and triceps dip variations

• Stabilizing muscles : Several muscles help stabilize the body during dips, including the rhomboids, trapezius, levator scapulae, latissimus dorsi, teres major, serratus anterior, abdominals, and glutes. These muscles contribute to scapular retraction, shoulder blade stability, and core support

In summary, dips are a compound upper-body exercise that primarily works the triceps, chest, and shoulders, while also engaging various back and core muscles for stabilization. The focus can shift slightly depending on technique: leaning forward emphasizes the chest more, while staying upright targets the triceps