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Chest Dip

A bodyweight dip performed with a forward torso lean to shift the load from the triceps onto the lower chest through a deep stretch.

ChestBodyweightVertical press
GoLightWeight mediachest-dip

Demonstration coming soon

Primary

Pectoralis major

Secondary

TricepsAnterior deltoidsSerratus anterior

Equipment

Bodyweight

Pattern

Vertical press

Setup

  1. 01Grip parallel dip bars slightly wider than shoulder width.
  2. 02Press to a locked-out support position with shoulders down.
  3. 03Lean the torso forward 20 to 30 degrees and tuck the chin slightly.
  4. 04Bend the knees and cross the ankles behind you to hold the lean.

Execution

  1. 01Lower under control by bending the elbows and letting them travel out slightly.
  2. 02Descend until the upper arms are around parallel and the chest is stretched.
  3. 03Press back up while keeping the forward lean.
  4. 04Finish just short of a hard lockout to keep tension on the chest.

Checkpoints

  • -The forward lean is held for the entire rep, not just the start.
  • -Shoulders stay depressed, not shrugged toward the ears.
  • -Depth reaches roughly parallel upper arms without pain.
  • -The descent is controlled, around 2 seconds.

Common mistakes

  • -Staying upright and turning it into a triceps dip.
  • -Dropping fast into the bottom and bouncing.
  • -Cutting depth well short of parallel.
  • -Letting the shoulders roll forward and up at the bottom.

Programming notes

  • -Use 3 to 4 sets of 6 to 12 reps as a main or secondary chest press.
  • -Add load with a dip belt once bodyweight sets of 12 are clean.
  • -Regress to band or machine assistance if full-range reps break down.

Related exercises

Weighted Dip

Bodyweight / Chest

Chest Dip (On Dip-Pull-Up Cage)

Bodyweight / Chest

Assisted Chest Dip (Kneeling)

Machine / Chest

Wide-Grip Chest Dip on High Parallel Bars

Bodyweight / Chest

Almost there

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