How to do it
- Support yourself on parallel bars with arms locked and lean your torso forward about 30 degrees.
- Lower until your upper arms are roughly parallel to the floor, letting the elbows drift out slightly.
- Press back up while keeping the forward lean throughout.
Cues that matter
- The forward lean is what makes this a chest movement instead of a triceps movement.
- Keep the shoulders pulled down away from the ears at the bottom.
Common mistakes
- Dropping too deep and dumping the load onto the shoulder capsule.
- Staying upright, which shifts the work entirely to the triceps.
Muscles worked
Primary
- Chest
- Lower chest
Also works
- Triceps
- Front delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Chest Dip in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the chest with different equipment — for a day the bodyweight is taken, or a gym that does not have one.