Chest Dip
- Intermediate
- Gym
- Calisthenics
The chest dip supports your body on straight arms between two bars, then lowers you with a forward torso lean and bent elbows until your shoulders near elbow level. It trains the chest, triceps and front delts, shifting the load toward the chest through the lean. Intermediate lifters use it in the gym or calisthenics training for reps as a main lift or finisher.
- Muscles
- Chest, Triceps, Front delts
- Equipment
- Dip bars
- Logged as
- Reps
How to
- Grip the bars and support yourself on straight arms.
- Lean your torso forward and bend your elbows to lower.
- Descend until your shoulders are near elbow level.
- Press back up, keeping the forward lean to load the chest.
Form cues
- Flare your elbows out slightly as you lower.
- Keep your neck long, chin tucked slightly.
- Exhale as you press back to the top.
Common mistakes
- Torso stays upright instead of leaning forward. Lean your torso forward from the shoulders.
- Descent stops short of shoulder-elbow level. Lower until your shoulders near your elbows.
- Shoulders creep up toward the ears. Keep your shoulders pulled down and back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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