Chest Dip

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.