Exercise guide · Chest
Chest Dips
Chest-leaning dips on parallel bars emphasize the chest along with the triceps and front shoulders. By leaning forward and allowing a deeper elbow bend, you shift more load to the pecs than a vertical triceps-focused dip.
- Targets: Chest
- Equipment: Bodyweight
- Type: Compound
Step by step
How to do the Chest Dips
- Grip parallel bars and jump or step up so your arms are straight and your body is supported.
- Lean your torso forward about 20–30 degrees; bend knees slightly and cross ankles if comfortable.
- Lower by bending elbows out to the sides until you feel a stretch in your chest.
- Keep your shoulders down — avoid shrugging them toward your ears at the bottom.
- Press through your palms and squeeze your chest to return to the top without fully locking out harshly.
- Maintain the forward lean throughout every rep.
Form cues
- Chest leads the movement.
- Elbows open wide, not tight to your sides.
- Control the descent — don't drop.
- Stay leaned forward the whole set.
Common mistakes
- Staying upright, turning it into a triceps dip.
- Shrugging shoulders at the bottom.
- Dropping too fast without control.
- Going deeper than comfortable shoulder mobility allows.
Muscles worked
Primary
Chest
Secondary
Triceps
Safety: Use an assisted dip machine or band if you cannot control the lowering phase. Stop if you feel sharp shoulder pain.
Alternatives
