Hi, I'm Lisa Thiel, and we're going to talk about the difference between a pull-up versus a dip. Both are great movements for building strength and toning your upper body. One is a pushing movement and one is a pulling movement which means that they utilize very different muscles. For a pull-up this movement focuses on your back and your biceps. All you need is a bar that can support your bodyweight. You want to reach up and push your hands palms down, thumbs wrapped around the bar, hands are slightly outside the shoulders, get your core tight and simply engage your lats and your biceps to pull your chin over the bar. The dip is a pushing motion that focuses primarily on your chest, your tricep and a little bit of your shoulder. So you can use a bench or a box, get your hips as close as you can and hands right outside of the hips then extend your legs, hold yourself in a plank, slowly lower your hips until your arms are about 90 degrees and then press out.