Pushups and dips are foundational upper body pressing movements. The strength developed in dips has a significant and direct carryover that can substantially improve pushup performance. These two exercises are complementary tools for building comprehensive upper body strength and endurance.
Shared Muscle Groups and Strength Carryover
Dips and pushups rely on the same primary movers to generate force, facilitating strength transfer. The pectoralis muscles, particularly the pectoralis major, are heavily engaged in both movements. Dips, especially when performed with a forward lean, emphasize the lower chest due to the pressing angle.
The triceps brachii, located on the back of the upper arm, is also a major contributor to force production. This muscle works to extend the elbow joint, the final motion in both exercises. Dips load the triceps more intensely because they require moving nearly the entire body weight, compared to the 60-70% of body weight lifted during a standard pushup. Since dips demand a higher level of absolute strength, the strength gains translate into increased capacity for force production. The anterior deltoids also assist in the pressing motion, and this compounded strength helps increase pushup volume and maximum repetitions.
Distinct Mechanical Demands
Despite the shared muscle activation, the two exercises operate with fundamentally different biomechanics, which is why incorporating both is superior for well-rounded development. Pushups are a closed-chain movement where the hands are fixed on the floor. Dips are also closed-chain, but the body moves vertically, creating a different stability requirement. The distinct vertical pressing angle of the dip loads the muscles differently from the horizontal press of a standard pushup.
The range of motion and joint angles are also significantly different between the two exercises. Dips generally allow for a much deeper stretch in the chest and shoulder complex than a standard pushup, especially at the bottom of the movement. This deeper position places a higher degree of mechanical tension on the muscles, which is a powerful stimulus for muscle growth and strength. Furthermore, dips require greater scapular control and depression to stabilize the shoulder girdle, a demand which builds the foundational stability needed for more advanced pushup variations. The increased mechanical load and unique joint positioning in dips target the muscle fibers differently.
Programming Dips for Pushup Improvement
To effectively use dips to boost pushup performance, it is helpful to target specific weaknesses and training goals.
Training for Endurance
For individuals seeking to increase their maximum pushup repetitions (endurance), performing dips in a higher repetition range, such as 10 to 15 or more, will build muscle stamina in the triceps and chest.
Training for Strength
Conversely, if the goal is to increase the difficulty of pushup variations or improve overall pressing strength, incorporating weighted dips with a lower rep range, such as 3 to 6 repetitions, will maximize absolute strength gains.
Form cues during the dip can be manipulated to address common pushup sticking points. Leaning the torso forward during a dip shifts the emphasis more toward the chest, which directly improves the concentric (pushing) phase of the pushup. Maintaining a more upright torso focuses the effort on the triceps, which is highly effective for improving lockout strength at the top of the pushup.
A common integration strategy is to use dips as a primary strength movement early in a workout, followed by pushups as an accessory movement to accumulate volume and endurance. Training dips one to two times per week with a focus on progressive overload will consistently drive the strength gains that translate into substantial improvements in pushup capability.