How to do the Korean Dips
Korean Dips is an advanced multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Korean Dips demonstration · © GymiaFit
Korean Dips at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Korean Dips step by step
- 1Position yourself between two parallel bars with your arms extended and supporting your body weight.
- 2Lower your body by bending your elbows until your upper arms are parallel to the ground.
- 3Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 4Repeat for the desired number of repetitions.
Korean Dips — questions
What muscles does the Korean Dips work?
The Korean Dips primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Korean Dips?
None — the Korean Dips uses your bodyweight only, so it works at home with nothing but floor space.
Is the Korean Dips suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Korean Dips?
Chest Dip, Chest Dip On Straight Bar, Full Planche Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Korean Dips demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.