Demo & instructions
Chest Dip
Also known as: Parallel Bar Dip, Dip, Forward-Lean Dip
Instructions
Supporting your whole body on two parallel bars, you lower yourself with a forward lean and press back up. A demanding bodyweight press for the chest and triceps that rewards patience and control.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 4–20 reps
Setup
- 1Grip the bars with your palms facing in and jump or step up so your arms are straight.
- 2Pull your shoulders down away from your ears and steady any swinging.
- 3Bend your knees or cross your ankles, and tip your torso slightly forward.
Execution
- 1Bend your elbows and lower yourself slowly, letting your chest lean forward as you descend.
- 2Stop when your upper arms are about parallel to the floor, or a little sooner if that is your comfortable depth.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
