CHEST DIPS

Chest Dips

Alternate Name: Parallel Bar Dip
START POSITIONEXECUTION
Grab the parallel handles and raise your body up so that your entire body weight is resting on your arms. Bend your legs and cross them at your ankles. This is your starting position.Lower your body down to your lower chest line. Then, raise yourself all the way up to the start position. Repeat movement for desired number of repetitions.
DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't drop your bodyweight down too fast as this may result in shoulder injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, increase the weight by adding a weight plate to this exercise (see weighted dip page).
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders & Triceps
CLICK HERE for Muscle Anatomy Chart
MORE CHEST EXERCISES
Weighted Dips
CLICK HERE for COMPLETE LIST of CHEST EXERCISES

This is one of the most effective exercises for chest muscles. However, given its difficulty level, it's not for beginners. If you're a beginner, we suggest doing other chest exercises for a while before you attempt this exercise.

Dips always need to be done in a controlled manner. Otherwise you risk injuring your shoulders and even hyperextending your pecs. Thus, nice-and-steady is the key to executing this movement.

Another important item worth mentioning is related to the position of your elbows. Namely, if you keep them tighter (closer) to your sides you will be hitting your triceps more. If you spread them outward, you will be hitting your chest mostly. Thus, keep this in mind when executing this movement.






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