Dips - Chest Version
Dips - Chest Version is a bodyweight – vertical support push 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 push
Exercise technique
- Bar support
Take a thumbs-wrapped grip on the parallel bars and lift your feet off the floor.
- Top position
Extend your arms with control and support yourself without sinking between your shoulders.
- Chest lean
Lean your torso slightly forward and balance your legs behind you.
- Descent
Inhale, bend your elbows comfortably outward and lower your chest between the bars.
- Depth
Stop where you can maintain control without your shoulder heads shifting forward.
- Ascent
Press the bars down and exhale as you raise your chest.
- Top balance
Stop any swinging and prepare the next repetition with the same torso angle.
Key technique points
- Use a slight forward lean.
- Keep your chest between the bars.
- Avoid sinking into your shoulders.
- Do not generate leg momentum.
- Limit depth according to shoulder comfort.
- Do not hang forcefully on locked elbows at the top.
Common mistakes
Excessively deep dip
Do not continue lowering after front-shoulder control deteriorates; reverse within a comfortable range.
Staying too upright
Do not force a completely upright torso in the chest variation; use a controlled slight forward lean.
Falling forward
Do not let your chest travel far ahead of the bars; remain balanced over your hands.
Swinging the legs
Do not swing your feet forward and backward to rise; generate the push with your chest and triceps.
Raising the shoulders
Do not let your neck sink between your shoulders at the top or bottom; maintain active support.
Snapping the elbows
Do not lock your elbows by jarring them backward on the ascent; pause briefly in controlled extension.
Frequently asked questions
Dips - Chest Version: why is “Excessively deep dip” a mistake?
Do not continue lowering after front-shoulder control deteriorates; reverse within a comfortable range.
Dips - Chest Version: why is “Staying too upright” a mistake?
Do not force a completely upright torso in the chest variation; use a controlled slight forward lean.
Dips - Chest Version: why is “Falling forward” a mistake?
Do not let your chest travel far ahead of the bars; remain balanced over your hands.
Dips - Chest Version: why is “Swinging the legs” a mistake?
Do not swing your feet forward and backward to rise; generate the push with your chest and triceps.
Dips - Chest Version: why is “Raising the shoulders” a mistake?
Do not let your neck sink between your shoulders at the top or bottom; maintain active support.
Dips - Chest Version: why is “Snapping the elbows” a mistake?
Do not lock your elbows by jarring them backward on the ascent; pause briefly in controlled extension.
What should I focus on when doing Dips - Chest Version?
Use a slight forward lean. Keep your chest between the bars. Avoid sinking into your shoulders. Do not generate leg momentum. Limit depth according to shoulder comfort. Do not hang forcefully on locked elbows at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.