Chest Dip
Also known as: Dips · Parallel Bar Dip
One of the best lower-chest builders, and a movement that scales from assisted to heavily weighted.
- Primary
- Lower pectoralis major
- Secondary
- Triceps brachii, Anterior deltoid
- Equipment
- Bodyweight
- Type
- Compound
- Level
- Intermediate
How to do it
Set up
- Grip parallel bars slightly wider than shoulder-width and press up to a locked-out start.
- Lean your torso forward about 30°: this is what makes it a chest dip rather than a triceps dip.
- Cross your ankles behind you and brace your core.
Perform the rep
- Lower under control until your shoulders are just below your elbows.
- Keep the forward lean throughout: do not let your torso come upright as you descend.
- Let your elbows travel out slightly rather than staying pinned to your sides.
- Press back up, squeezing the chest at the top.
Common mistakes
-
Going too deep
Descending until your shoulders are well below your elbows puts the shoulder capsule under heavy load in a compromised position. Shoulders slightly below elbow height is deep enough.
-
Staying upright
An upright torso makes this a triceps exercise. If you want chest, lean forward and keep leaning.
-
Shrugging at the bottom
Letting your shoulders rise toward your ears at the bottom means you have lost scapular control. Keep the shoulders depressed.
How to programme it
Add weight with a dip belt once you pass 12 clean bodyweight reps. Use an assisted dip machine or band if you cannot yet do 5.
Variations
- Assisted dip: machine or band
- Weighted dip: dip belt
- Ring dip: significantly harder, more stabiliser demand
Frequently asked questions
Are dips bad for your shoulders?
Dips are hard on the shoulder only when taken too deep or performed with poor scapular control. Stopping when your shoulders reach just below elbow height keeps the joint in a safe range. If they hurt regardless, a deficit push-up or a decline press is a reasonable substitute.
How do I make dips target chest instead of triceps?
Lean your torso forward roughly 30°, widen your grip slightly, and let your elbows drift out rather than staying tucked. An upright torso with tucked elbows is the triceps version.