Chest Dips
Muscles worked
Instructions
- 1For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- 2While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- 3Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
- 4Repeat the movement for the prescribed amount of repetitions.
About Chest Dips
Parallel-bar dips, the chest version, are one of the most effective bodyweight compound exercises for the lower chest. By leaning the torso forward, flaring the elbows slightly and descending deep, you shift the load from the triceps to the lower chest. The shoulders and triceps assist the movement. It is an excellent strength and volume builder, easily overloaded with a dip belt. Do not go too low if the shoulder pinches, keep the movement controlled and the torso leaning throughout. If you cannot do a single rep, start with band- or machine-assisted dips.
check_circleBenefits
- check_circleIntensely works the lower portion of the chest
- check_circleStrengthens the shoulders and triceps in synergy
- check_circleCan be performed anywhere with just bodyweight
lightbulbExecution tips
- lightbulbLean your torso forward to target the chest
- lightbulbDescend until you feel a good stretch, without forcing
- lightbulbLet the elbows flare slightly rather than tucking them
- lightbulbAdd a weight belt once bodyweight becomes easy
warningCommon mistakes
- warningStaying too upright, which shifts everything to the triceps
- warningDropping too low and crushing the shoulder joint
- warningSwinging the body to create momentum
- warningSnapping the elbows to lockout at the top
helpFrequently asked questions
Chest dips or triceps dips, how to choose?expand_more
Lean forward with flared elbows for the chest; stay upright with tucked elbows for the triceps.
What if I can't do a single rep?expand_more
Use an assisted dip machine or resistance bands, then progress toward unassisted dips.
How do I target the chest rather than the triceps in dips?expand_more
Lean the torso forward, flare the elbows a little and descend deep: the emphasis shifts to the lower chest. An upright torso and tucked elbows target the triceps instead. Torso position makes all the difference.
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