A bodyweight dip performed in a forward-leaning planche position that emphasizes the chest. You press the body upward by extending the elbows while holding a planche-like torso alignment.
How to do the Planche Dip#
- Place your hands shoulder-width on parallel bars or dip handles and support your weight on straight arms.
- Lean your torso forward and extend your legs behind you to establish a planche-style horizontal alignment.
- Inhale and lower your body by bending the elbows while maintaining the forward lean and a rigid torso.
- Pause when your shoulders reach bar level or a comfortable depth without collapsing the chest.
- Exhale and press through the palms to extend the elbows and return to the starting position.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Triceps (Triceps Brachii)
- Secondary: Abs (Rectus Abdominis), Lats (Latissimus Dorsi), Side delts (Lateral Deltoid), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Keeping an upright torso instead of leaning forward.
- Allowing the shoulders to collapse at the bottom of the dip.
- Rounding the lower back or letting the hips sag.
- Performing partial reps without full elbow extension.
