Chest Dip tutorial
The chest dip is a bodyweight exercise on parallel bars where leaning the torso forward shifts emphasis from the triceps to the lower chest. It builds upper-body pressing strength and suits intermediate trainees with healthy shoulders.
How to perform
- Grip the parallel bars and support yourself with straight arms.
- Bend your knees and lean your torso forward about 30 degrees.
- Keep your shoulder blades down and back.
- Bend your elbows to lower slowly until they reach about 90 degrees and you feel a chest stretch.
- Let your elbows flare slightly away from your body.
- Press through your palms to return to straight arms.
Breathing: Inhale as you lower and exhale as you press up.
Key tips
- Keep your shoulders away from your ears.
- Only add weight once you can do 10 clean bodyweight reps.
- Don't bounce at the bottom; stay in control.
Common mistakes
- Going too deep and overstressing the front of the shoulder.
- Shrugging the shoulders up toward the ears.
- Kicking the legs to get up.
Safety: Beginners or those with shoulder issues should use an assisted dip machine or band, or do decline push-ups instead.
ChestPrimary muscle
Body weightEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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