Dips (Chest)
Heavy compound movement that targets the lower chest, triceps, and front delts. The forward lean shifts emphasis from triceps to the lower chest fibres.
Difficulty
intermediate
Category
strength
Primary Muscles
Chest
Equipment
Bodyweight
Secondary Muscles
Triceps, Shoulders
How to Perform
- Grip parallel bars and lift yourself up
- Lean your torso forward about 30 degrees
- Lower until your upper arms are parallel to the floor or you feel a stretch across your chest
- Press back up to full lockout, squeezing your chest at the top
Tips
- Lean forward about 30 degrees for chest emphasis — staying upright makes this a tricep exercise instead
- No parallel bars? A sturdy pair of chairs, rings, or a dip station at home all work
- Use a 2-3 second descent to build strength — dropping fast puts excess stress on the shoulder joint
- Going too deep is the most common mistake — stop when your upper arms are parallel to avoid shoulder impingement
- Feel the stretch across the lower chest at the bottom and drive up by squeezing your pecs together
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Dip Belt | Add weight plates for progressive overload beyond bodyweight | Gymreapers Dip Belt | Read Review |
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