A forward-leaning parallel-bar press that lowers and raises the body using the arms, primarily loading the chest (pectoralis major).
How to do the Chest Dip#
- Grasp the parallel bars and press up so your arms are straight, leaning your torso slightly forward.
- Bend at the elbows and lower yourself in a controlled manner until you feel a stretch across the chest.
- Keep the chest open and the elbows angled out slightly rather than tucked tightly to bias the pecs.
- Drive through your palms to extend the elbows and return to the top, contracting the chest at the finish.
- Control the tempo and breathe steadily, exhaling as you press upward.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
Common mistakes#
- Staying too upright so the movement becomes triceps-dominant.
- Shrugging the shoulders toward the ears during the dip.
- Dropping quickly or bouncing at the bottom of the movement.
- Flaring the elbows excessively, which can strain the shoulders.
Cannot do this one today?#
Machine taken, gym closed, or the movement just not agreeing with you? Here is what to run instead, and what each substitute changes.
