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Chest Dip

A bodyweight dip with a forward lean that shifts emphasis to the lower chest while the triceps and front delts assist.

Muscle activation

  • Lower chest50%
  • Triceps30%
  • Front delts20%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Grip parallel dip bars about shoulder width (or slightly wider) apart.

  2. 2. Mid-rep

    Descend until your upper arms are about parallel to the floor or you feel a firm chest stretch.

  3. 3. End of the movement

    Keep the forward lean and shoulders down — don't let them roll forward.

  4. 4. Common mistake

    Dropping too deep with shoulders rolling forward

Ways to do it

Dip on 2 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Grip parallel dip bars about shoulder width (or slightly wider) apart.
  2. 2Jump or step up to straight arms with shoulders pressed down away from the ears.
  3. 3Bend your knees, cross your ankles and lean your torso forward about 20–30°.

Execution

  1. 1Lower yourself by bending the elbows, letting them drift slightly out.
  2. 2Descend until your upper arms are about parallel to the floor or you feel a firm chest stretch.
  3. 3Keep the forward lean and shoulders down — don't let them roll forward.
  4. 4Press back up to straight arms without fully shrugging at the top.

Breathing

Inhale on the way down, exhale as you press up.

Tempo

2-1-1-0 (eccentric-pause-concentric-pause)

Muscles worked

Primary

Lower chest

Secondary

Triceps, Front delts

Key form cues

  • Lean forward
  • Shoulders away from ears
  • Chest over the hands
  • Press the bars apart

Common mistakes

  • Dropping too deep with shoulders rolling forward

    Stop around upper arms parallel, or higher if the shoulder feels strained.

  • Staying fully upright

    Lean the torso forward to bring the chest into the movement.

  • Swinging or kipping

    Control the descent and use assistance if you can't do clean reps.

Range of motion

From straight arms at the top to upper arms about parallel to the floor, with the torso leaning forward.

Variations

  • Easier

    Assisted dip (band or machine)

  • Harder

    Weighted chest dip

  • At home

    Dips between two sturdy chairs or counter tops

  • Machine / cable

    Assisted dip machine

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