Barbell Bench Press
Serratus·Barbell·Intermediate·Compound
Chest Dip
The Chest Dip targets the lower chest by leaning forward during the dip to shift emphasis away from the triceps. The forward lean increases stretch on the pecs and emphasizes chest activation.
Category
Bodyweight
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
How to
How to do the Chest Dip
- 01
Grip the parallel bars and lift yourself into the starting position with arms extended.
- 02
Lean your torso slightly forward and keep your legs slightly behind you.
- 03
Bend your elbows and lower your body under control.
- 04
Descend until your shoulders are slightly below your elbows.
- 05
Press through your palms to return to the starting position.
- 06
Maintain a forward lean throughout the movement.
Performance tips
Cues that matter
- Keep your torso leaned forward to target the chest
- Lower under control without bouncing
- Avoid locking out aggressively at the top
Common questions
Frequently asked
What muscles does the Chest Dip work?
The Chest Dip primarily targets the Chest. Supporting muscles include Triceps, Shoulders, Serratus.
Is the Chest Dip a compound or isolation exercise?
The Chest Dip is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Chest Dip?
The Chest Dip is a bodyweight exercise. No equipment is needed.
What difficulty level is the Chest Dip?
The Chest Dip is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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