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Chest · Bodyweight
Chest Dip
How to do the Chest Dip with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Triceps, Delts
How to do it
- Suspend yourself over parallel bars with your arms fully extended and locked, gripping the handles firmly.
- Lean your torso forward at about a 30-degree angle to shift the mechanical emphasis onto the chest.
- Take a deep breath and brace your core, bending your knees slightly and crossing your ankles for stability.
- Lower your body under strict control by bending your elbows until you feel a deep stretch in your pectoral muscles.
- Allow your elbows to flare outward slightly rather than keeping them tightly pinned to your sides.
- Press back up powerfully to the starting position by extending your arms and intentionally squeezing your chest.
Coaching cues
- Lean forward to hit the chest
- Control the descent
- Keep shoulders depressed, don't shrug
Common mistakes
- Staying too upright (shifts focus to triceps)
- Dipping too low and straining the shoulder capsule
- Shrugging the shoulders up to the ears
Equipment and setup
Parallel bars
Parallel dip station.
Also known as: Parallel Bar Dips
Track your Chest Dip in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
