Chest Dip
10 reps
Lean forward and lower until your chest stretches, then press back up without locking out.
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CHEST
Chest Dip
A bodyweight dip variation that tips the torso forward to load the chest more than a standard dip, with the shoulders and triceps assisting. It's an effective compound builder for upper-body pressing strength and size, and it suits lifters who already have a base of dip strength to lean into.
How to do it
- 1
Support yourself on a set of parallel bars with your arms straight.
- 2
Let your torso tip forward and allow your elbows to flare out slightly.
- 3
Lower under control until you feel a stretch across your chest.
- 4
Drive your palms down into the bars to press yourself back up, stopping just short of locking your elbows.
- 5
Keep leaning slightly forward the whole time to keep the load on your chest.
- 6
You'll feel this mostly in the chest, with some triceps involvement.