---
title: "Chest Dip | Katie Keeps It Real"
description: "A bodyweight press that trains the chest and triceps while asking you to control your shoulders through a comfortable range."
---

# Chest Dip

A bodyweight press that trains the chest and triceps while asking you to control your shoulders through a comfortable range.

## Muscles

- Chest (primary)
- Triceps (secondary)
- Shoulders (secondary)

## Equipment

- Bodyweight
- Dip Station
## Commitment

- **Effort:** High
- **Setup:** Some

## Quick Note

Take a secure grip on the parallel handles and step or press into the top position.

## Steps

1. Bend your elbows and lower with control while keeping your chest open.
2. Stop at the deepest position you can control without shoulder pinching or losing tension.
3. Press the handles down and straighten your arms to return to the top.

## My notes

- **Cue (`instructions:1:blocks:3`):** Think about pressing the bars down instead of throwing your body up. That usually keeps the rep smoother.
- **Careful (`instructions:1:blocks:2`):** A deeper dip is not automatically a better dip. Use the range your shoulders can control without a sharp or pinchy feeling.

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