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Exercise guide
Chest Dips
A compound bodyweight exercise targeting the lower chest and triceps.
What this exercise works
- Muscles
- pectoralis major · triceps brachii · anterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Dip station
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Grip parallel dip bars and lift yourself to the top position with arms locked.
- Lean your torso forward slightly.
- Lower your body by bending your elbows until shoulders are below elbows.
- Press back up to the starting position.
- Repeat.
Technique cues and common mistakes
- Keep your shoulders pulled down away from your ears.
- Bend your knees and cross your ankles to minimize swinging.
- Stop the descent if you feel pinching in your shoulders.