How to do a Chest Dip

Chest Dip is a variation of the standard Dip and primarily targets the pectoral muscles, along with the shoulders and triceps. By leaning forward during the movement, more emphasis is placed on the chest. This compound bodyweight exercise is effective for building upper body strength and muscle mass, and can be a great addition to upper body workouts for more experienced lifters.

1. Suspend yourself on a set of parallel bars. Allow your torso to lean forwards and your elbows to slightly flare out away from your body.
2. Control your body as you descend into the starting position. If you feel a stretch in your chest this is a good sign you are in the correct position.
3. Engage your chest to raise your body while driving the palms of your hands down through the parallel bars. Don’t lock out your elbows at the top of the movement.
4. Maintain good body positioning by keeping your torso at a slight forward angle.
5. You should feel this exercise primarily in your chest, but may feel some tension in your triceps as well.