💪 Dip Form Guide
Build upper body strength and triceps.
SportsReflector AI analyzes your dip form by tracking key body landmarks like shoulders, elbows, and hips. We monitor elbow flexion angles, torso lean, and depth to ensure proper muscle engagement and minimize injury risk. Our analysis provides real-time feedback on your descent, ascent, and overall stability.
Primary Muscles
Triceps brachii
Equipment
Parallel bars or dip station
AI Score Categories
5 metrics tracked
What AI Analyzes in Your Dip
SportsReflector tracks 5 key metrics to generate your 0–100 form score.
AI Form Score
Every Dip session gets an overall form score plus category-level scoring for each metric above.
4 Dip Mistakes AI Catches
These are the most common Dip form errors — and the ones most likely to cause injury or limit your progress.
Allowing the shoulders to elevate towards the ears puts excessive strain on the neck and upper traps, reducing triceps and chest activation. This can lead to shoulder impingement or neck pain over time.
Fix: Actively depress and retract your shoulder blades throughout the movement. Imagine pushing your shoulders down and back away from your ears.
Failing to lower your body until your shoulders are below your elbows (or at least parallel) significantly reduces the range of motion, limiting muscle activation and strength development in the triceps and chest. This compromises the exercise's effectiveness.
Fix: Descend until your upper arm is at least parallel to the floor, aiming for your shoulders to be slightly below your elbows. Ensure control throughout the full range.
Allowing elbows to flare excessively wide places undue stress on the shoulder joint and rotator cuff, increasing the risk of injury. It also shifts emphasis away from the triceps and onto the anterior deltoids.
Fix: Keep your elbows tucked in relatively close to your body, pointing straight back or slightly out, generally at a 30-45 degree angle from your torso.
Bouncing or using leg drive to assist the ascent reduces the work done by the target muscles (triceps, chest) and can lead to loss of control, increasing the risk of shoulder or elbow injury. It diminishes the strength-building stimulus.
Fix: Perform the movement with a controlled descent and a smooth, deliberate ascent. Focus on using only your upper body strength. If necessary, use an assisted dip machine or resistance band.
Muscles Worked
Get Your Dip Form Score
Record your Dip on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
Dip Guides & Deep Dives
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Frequently Asked Questions
Everything you need to know about SportsReflector
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