One Arm Dip

Muscles involved

ChestTriceps

Working on the One Arm Dip gives you a massive athletic advantage by breaking the symmetry of traditional pushing movements. Using only your bodyweight and a single supporting arm forces your chest and triceps to stabilize your entire torso unilaterally. This extra demand transfers directly into real-world strength for sports where you need to push or support yourself using one arm at a time. By bending and extending your elbow without sagging your shoulders or tilting your hips, you build impressive joint stability and single-arm strength that standard dips simply cannot deliver.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Pectoralis major sternal headPectoralis major clavicular headTriceps brachiiQuadricepsLatissimus dorsi