1 / 5Chest Dip
Dips on parallel bars with a forward lean work the lower chest hard, along with the triceps and front shoulders, using only body weight.
ChestTricepsShoulders
- Level
- Intermediate
- Equipment
- Dip bars
- Main muscle
- Chest
- Also works
- Triceps, Shoulders
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Support yourself on parallel bars with straight arms.
- 2Lean your body forward and let your elbows flare slightly.
- 3Lower yourself until you feel a stretch in your chest.
- 4Push back up until your arms are straight.
Common mistakes
- Going too deep and straining the shoulders
- Shrugging the shoulders up to the ears
- Staying upright, which turns it into a triceps dip
Tips
- Lean your chest forward slightly
- Lower until your upper arms are about level with the floor
- Use an assisted machine or a band if you can't do 5 yet
Questions
Are dips safe for the shoulders?
For most people, yes, if you don't sink too low and keep your shoulders down. Skip them if they cause shoulder pain.
How is a chest dip different from a triceps dip?
Leaning forward puts more work on the chest; staying upright puts more on the triceps.
More Chest exercises
See all exercises →
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