Chest Dip

A bodyweight dip that emphasizes the chest by leaning forward during the movement.

Instructions

1. Grip a dip bar or parallel bars with your hands shoulder-width apart, arms fully extended to support your body weight.
2. Lean your torso forward at approximately a 30-45 degree angle to emphasize chest activation.
3. Lower your body by bending your elbows, descending until your elbows reach 90 degrees or slightly past.
4. Keep your elbows flared out to the sides rather than tucked against your body.
5. Push through your hands to return to the starting position, extending your elbows.
6. Repeat for the desired number of repetitions.

Tips

• Lean forward more for increased chest activation
• Keep your core tight to maintain control
• You can add weight using a dip belt for increased difficulty
• Go through a full range of motion for maximum chest engagement