Chest Dip

Start

Finish

How to do it

On parallel bars, lean the torso forward about 30 degrees with the ankles crossed behind you, lower until the upper arms reach parallel with the floor, then press back up.

Muscles worked

Primary: chest · Also works: triceps, front delts

Equipment

Full gym

Common mistakes

• Staying vertical, which makes it a triceps dip instead of a chest dip
• Dropping below a comfortable depth and hanging on the shoulder capsule
• Letting the shoulders shrug up toward the ears at the bottom

Variations

• Band-assisted chest dip
• Weighted chest dip

Can't do this one? Swap it for

• Assisted Chest Dip
• Decline Dumbbell Press
• Bench Triceps Dip

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Bench Presschest
• Dumbbell Bench Presschest
• Push-Upchest
• Machine Chest Presschest
• Incline Dumbbell Presschest
• Cable Flychest