Dips (Chest Focus)

A dip variation with a forward lean and wider grip to emphasize chest development. Excellent for building pectoral strength and size.

Instructions

1. Hold your body at arm’s length above the parallel bars with your arms fully extended.
2. Grip the bars with your hands positioned slightly wider than shoulder-width.
3. Cross your feet or position them behind you for balance.
4. Lean your torso forward approximately 30 degrees while lowering your body.
5. Bend your elbows and descend until you feel a stretch in your chest or your upper arms reach parallel to the ground.
6. Squeeze your chest at the bottom of the movement.
7. Drive through your hands and extend your arms to return to the starting position, squeezing your chest at the top.
8. Repeat for the prescribed number of repetitions.

Tips

• The forward lean is critical for chest emphasis—maintain it throughout all repetitions.
• Flare your elbows slightly outward rather than keeping them tight to your body to maximize chest involvement.
• Control the descent and focus on feeling the stretch in your chest at the bottom of the movement.
• For added difficulty, attach weight using a dip belt or hold a dumbbell between your feet.
• If full dips are too challenging, use resistance bands looped around the bars to assist your movement.
• This variation places greater emphasis on the chest than the triceps, making it ideal for chest-focused training days.