Chest Dip
Chest Dip is a bodyweight – vertical support press exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii, Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Lower trapezius
- Exercise type
- Bodyweight – vertical support press
Exercise technique
- Grip the bars
Wrap your hands around both parallel bars and lift your feet off the floor.
- Top support
Extend your elbows under control and actively support your shoulder girdle; do not sink between your shoulders.
- Chest angle
Lean your torso slightly forward and gather your legs behind you in balance.
- Lower
Inhale and bend your elbows, lowering your chest slowly between the bars.
- Bottom limit
Stop at a comfortable depth before the fronts of your shoulders drift forward.
- Rise
Press the bars down and exhale to lift your torso, controlling the forward lean.
- Finish
Stop swinging at the top and place your feet safely on the support.
Key technique points
- Maintain a slight forward lean.
- Do not relax your shoulders and drop downward.
- Bend your elbows at a comfortable angle.
- Limit depth according to shoulder control.
- Do not swing your legs.
- Leave the top support position under control.
Common mistakes
Dropping too deep
Do not keep descending as your shoulder heads shift forward or increase chest tension by forcing joint range.
Using leg momentum
Do not swing your feet forward and back; lift your torso with arm and chest pressing.
Collapsing into the shoulders
Do not let your shoulders rise toward your ears at the top or bottom; maintain active support on the bars.
Leaning too far forward
Do not let your chest fall far ahead of the bars; use a slight lean you can control over your hands.
Forcing the elbows outward
Do not push your elbows to their widest angle; choose a comfortable, symmetrical path for both shoulders.
Locking harshly at the top
Do not finish by snapping your elbows backward; stop with muscular control and prepare for the next descent.
Frequently asked questions
Chest Dip: why is “Dropping too deep” a mistake?
Do not keep descending as your shoulder heads shift forward or increase chest tension by forcing joint range.
Chest Dip: why is “Using leg momentum” a mistake?
Do not swing your feet forward and back; lift your torso with arm and chest pressing.
Chest Dip: why is “Collapsing into the shoulders” a mistake?
Do not let your shoulders rise toward your ears at the top or bottom; maintain active support on the bars.
Chest Dip: why is “Leaning too far forward” a mistake?
Do not let your chest fall far ahead of the bars; use a slight lean you can control over your hands.
Chest Dip: why is “Forcing the elbows outward” a mistake?
Do not push your elbows to their widest angle; choose a comfortable, symmetrical path for both shoulders.
Chest Dip: why is “Locking harshly at the top” a mistake?
Do not finish by snapping your elbows backward; stop with muscular control and prepare for the next descent.
What should I focus on when doing Chest Dip?
Maintain a slight forward lean. Do not relax your shoulders and drop downward. Bend your elbows at a comfortable angle. Limit depth according to shoulder control. Do not swing your legs. Leave the top support position under control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.