advanced · chest
Chest Dips
Bodyweight or weighted dipping with a slight forward lean for chest emphasis.
Quick answer
Support yourself on parallel bars, lean slightly forward, lower until upper arms are roughly parallel to the floor, then press up. Keep shoulders away from the ears.
Dips are brutally effective and easy to mess up. A slight forward lean and flared-but-controlled elbows bias chest; upright torso biases triceps. If you feel sharp front-shoulder pain, stop—regress to bench dips or machine dips.
Many commercial gyms in India have wobbly dip stations. Stabilize first; load later.
Form cues
- Shoulders down and back before you descend
- Control the bottom—no bouncing
- Lean forward a touch for chest bias
Common mistakes
- Going too deep and pinching the shoulder
- Kipping with the legs to cheat
- Shrugging into the neck at the bottom
Programming notes
3 × 6–12. Add a dip belt only when bodyweight sets are clean.
dip bars