Exercise
Chest Dip
Also called: Dips · Parallel Bar Dip
A bodyweight press that trains the chest and triceps while asking you to control your shoulders through a comfortable range.
- Primary
- Chest
- Also working
- Triceps, Shoulders
- Equipment
- Bodyweight, Dip Station
- Effort / setup
- High / Some
How to do it
Move with control. Your range belongs to you.
Set up
-
01
Take a secure grip on the parallel handles and step or press into the top position.
-
02
Keep your shoulders away from your ears and let your torso lean slightly forward.
Move
-
01
Bend your elbows and lower with control while keeping your chest open.
-
02
Stop at the deepest position you can own without shoulder pinching or losing tension.
-
03
Press the handles down and straighten your arms to return to the top.
Katie’s notes
The useful bits that rarely fit in a demo.
Cue
Think about pressing the bars down instead of throwing your body up. That usually keeps the rep smoother.
Careful
A deeper dip is not automatically a better dip. Use the range your shoulders can control without a sharp or pinchy feeling.