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Dip

A bodyweight vertical press on parallel bars that loads the lower chest, triceps, and front delts through a deep stretched range.

ChestBodyweightVertical press
GoLightWeight mediadip

Demonstration coming soon

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Primary

Pectoralis majorTriceps brachii

Secondary

Anterior deltoidsSerratus anterior

Equipment

Bodyweight

Pattern

Vertical press

Setup

  1. 01Grip parallel bars roughly shoulder width and press to a supported top position.
  2. 02Lock the elbows and pull the shoulder blades down and back.
  3. 03Brace the trunk and let the legs hang or cross behind.
  4. 04Tip the torso slightly forward to bias the chest.

Execution

  1. 01Bend the elbows and lower under control with a forward lean.
  2. 02Descend until the shoulders drop to about elbow height.
  3. 03Keep the elbows tracking back rather than flaring wide.
  4. 04Press back up to full extension without shrugging the shoulders.

Checkpoints

  • -Shoulders reach roughly elbow level at the bottom.
  • -The forward torso lean stays consistent through the rep.
  • -Elbows stay over the wrists, not splayed outward.
  • -Lockout finishes with depressed, stable shoulders.

Common mistakes

  • -Cutting depth short and missing the chest stretch.
  • -Staying fully upright, which overloads the elbows.
  • -Shrugging the shoulders up toward the ears.
  • -Bouncing out of the bottom instead of controlling it.

Programming notes

  • -Use 3 to 4 sets of 6 to 12 reps.
  • -Add weight with a belt or dumbbell once bodyweight reps are easy.
  • -A greater forward lean shifts emphasis toward the chest, upright toward triceps.

Related exercises

Barbell Bench Press

Barbell / Chest

Triceps Pushdown

Cable / Arms

Push-Up

Bodyweight / Chest

Out now

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