Chest dip
Chest · Bodyweight · also triceps (back of the arms) and shoulders
Set up
Parallel dip bars, or an assisted dip machine that takes some of your weight.
Steps
- Grip the bars and step or jump up so your arms are straight.
- Lean your body forward a little and bend your knees.
- Bend your elbows to lower yourself until your upper arms are about level with the floor, or less.
- Push back up until your arms are straight.
Keep in mind
- Shoulders down, away from your ears
- Lower slowly; don't drop
- Only go as low as feels comfortable
Common mistake
Sinking too low, so the front of your shoulders strains. Stop higher, or use the assisted machine while you build up.
Safety
This is not a beginner move. If your shoulders hurt, stop and do a chest press instead.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.