Chest Dip

Chest, Front delts, TricepsDip Bars

A fundamental compound exercise targeting the lower chest, front delts, and triceps. Performing dips on parallel bars requires solid shoulder control and full-body stabilization. Leaning your torso slightly forward shifts the emphasis onto the chest.

How to do it

1Mount the dip bars on straight arms with your shoulders pressed down and your neck long.

2Lean your torso slightly forward and bend your knees to shift the load onto your chest.

3Lower yourself under control by bending your elbows and letting them flare slightly outward until your elbows reach a 90-degree angle.

4Pause for a second at the bottom position to feel the stretch in your chest.

5Drive yourself up smoothly to the starting position without fully locking out your elbows at the top.

Common mistakes

Dipping too low without adequate shoulder flexibility, putting dangerous stretching stress on the anterior shoulder joint capsule.

Swinging your torso or kicking with your legs, which reduces target muscle engagement and disrupts balance.

Shrugging shoulders up to your ears and rounding your upper back, overloading the neck and upper traps.

Breathing

Inhale deeply and slowly on the way down. Exhale as you push yourself back up to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.