Barbell Bench Press
Triceps·Barbell·Beginner·Compound
Exercise guide
Chest Dips
The Chest Dip targets the lower chest by leaning forward during the dip to shift emphasis away from the triceps.
Category
Bodyweight
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
How to
How to do the Chest Dips
- 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 Dips work?
The Chest Dips primarily targets the Triceps. Supporting muscles include Shoulders, Chest.
Is the Chest Dips a compound or isolation exercise?
The Chest Dips is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Chest Dips?
The Chest Dips is a bodyweight exercise. No equipment is needed.
What difficulty level is the Chest Dips?
The Chest Dips is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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