Chest Dip
Execution Guide
- Grip the dip bars and support yourself with arms fully extended.
- Lean your torso forward about 30 degrees to target the chest.
- Lower yourself by bending your elbows until your upper arms are parallel to the floor.
- Press back up to full arm extension.
- Keep the forward lean throughout.
Range of Motion
Full arm extension to upper arms parallel to the floor.
Common Mistakes to Avoid
- ×Staying upright (shifts focus to triceps only)
- ×Going too deep and straining the shoulders
- ×Flaring the elbows too far out
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Target the lower chest and triceps with bodyweight
Difficulty
Intermediate
Burn (10m)
60-80
Equipment
Dip Bars / Parallel Bars
Anatomy
Primary
Pectoralis Major (Lower)Triceps
Secondary
Anterior DeltoidsCore