Overview
A compound bodyweight movement. By leaning forward and flaring the elbows, dips become a powerful lower-chest builder. Can be progressively loaded with a belt.
Muscles Trained
Step-by-Step Instructions
- 1
Grip parallel bars and jump or step up to starting position.
- 2
Lean your torso forward 30–45° — this is what engages the chest.
- 3
Lower yourself until elbows reach 90° or until a deep chest stretch is felt.
- 4
Press back up, maintaining the forward lean.
- 5
Do not fully lock out at the top to keep tension on the chest.
Benefits
- ✓
Heavy compound chest movement that also builds triceps
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Easily loaded with a dip belt for progressive overload
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Full lower chest development
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Builds shoulder stability
Form Tips
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Keep elbows flared slightly — not tucked like a tricep dip
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Forward lean is the key to chest activation
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Use a band for assistance if needed
Watch Video Tutorial
Search YouTube for demonstration