Chest · Compound

Chest Dip

A bodyweight dip with a forward lean that loads the lower chest heavily.

MAIN MUSCLE
Lower chest
ALSO WORKS
Triceps, Front delts
EQUIPMENT
Dip bars
LEVEL
Intermediate
REPS
6-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Support yourself on the bars with arms straight.

  2. Lean the torso slightly forward and let the elbows flare a little.

  3. Lower until you feel a stretch in the chest.

  4. Press back up to straight arms.

COMMON MISTAKES

  • Shrugging shoulders up to the ears; keep them depressed and the chest proud.
  • Dropping too deep too fast; descend under control to a comfortable depth.

TIPS

  • Lean forward slightly for more chest, stay upright for more triceps.

QUESTIONS

Which muscles does Chest Dip work?

The main muscle is Lower chest. It also works Triceps, Front delts.

How many reps should I do?

FORGE suggests 6-12 reps for Chest Dip. The app adjusts sets and reps to your goal and level.

What can I do instead of Chest Dip?

These train the same muscles: Decline Barbell Bench Press, High-to-Low Cable Fly, Deficit Push-Up.