An assisted parallel-bar dip performed with a forward-leaning torso that presses the body up and down to work the pectoral muscles.
How to do the Assisted Chest Dip#
- Position yourself on the dip handles with your arms straight and place your knees on the assistance pad or suspension support.
- Tilt your torso forward slightly and keep your elbows angled outward.
- Lower yourself in a slow, controlled motion while maintaining the forward lean until your chest is noticeably lowered.
- Push through the handles to extend your arms and return to the starting position, exhaling as you rise.
- Repeat for the prescribed number of repetitions.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
Common mistakes#
- Keeping the torso too upright, which shifts emphasis to the triceps.
- Using momentum or bouncing at the bottom of the movement.
- Allowing the shoulders to round forward and lose stability.
- Flaring the elbows excessively and stressing the shoulder joint.
