Chest Dip Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Levator Scapulae, Triceps Brachii, Latissimus Dorsi, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Parallel Bar Dip
Visualised Target Muscle Groups
Front
Back
How to: Chest Dip
- Position yourself on the dip bars with arms extended.
- Lower your body until your elbows are at about a 90-degree angle.
- Push back up until your arms are straight and repeat.
Common Mistakes
- Flaring elbows outwards.
- Not lowering down sufficiently.
- Using momentum instead of controlled movement.
Modifications
- Perform with assisted dip machine for support.
- Do negative dips to build strength.
Tips
- Keep your elbows close to your body to reduce shoulder strain.
- Lower yourself until your upper arms are parallel to the ground.
- Maintain a straight body line from your head to your toes.
Chest Dip Alternatives
Workout plans with Chest Dip
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
chest
upper body
strength
body weight
triceps
muscle building
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
