Chest Dip
A dip on parallel bars with the torso leaned well forward and the elbows flared slightly, shifting the work from the triceps toward the lower chest.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 90–120s
How to perform
Starting position
Support yourself on straight arms between the dip bars, knees bent and ankles crossed behind you, chest leaning forward over the hands.
Keep the forward lean and let the elbows travel slightly out to the sides.
Lower under control until you feel a stretch across the chest, upper arms about parallel to the floor.
Press through the palms to straighten the arms, keeping the chest over the hands.
Stop just short of locking the elbows and start the next rep.
Breathing: Inhale on the way down, exhale as you press up.
Coaching tips
Chest over the hands
Shoulders down, away from the ears
Knees bent behind you to hold the lean
Common mistakes
Staying upright, which turns it into a triceps dip
Dropping too deep and rolling the shoulders forward
Bouncing out of the bottom
Safety notes
Stop the descent where your shoulders stay comfortable; skip it if dips hurt the front of the shoulder.
Use an assisted dip machine or band until you can do clean reps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.