Dips - Chest Version

A chest-focused dip variation performed on parallel bars with a forward lean and elbow flare to maximize pectoral engagement.

Instructions

1. Position yourself on parallel bars, holding your body at arm’s length above them with your arms fully extended.
2. Grip the bars at approximately shoulder-width distance, keeping your arms slightly externally rotated.
3. Cross your feet or extend them behind you for balance and control.
4. Lean your torso forward at approximately 30 degrees to shift emphasis to the chest.
5. Bend your elbows and lower your body by dropping your chest toward the space between the bars.
6. Descend until you feel a moderate stretch in your chest or until your elbows reach approximately 90 degrees.
7. At the bottom, squeeze your chest muscles.
8. Drive upward by extending your elbows and pushing with your chest, returning to the starting position.
9. Squeeze your chest muscles at the top of the movement.
10. Repeat for the prescribed number of repetitions.

Tips

• Maintain consistent forward lean throughout all repetitions—this is essential for chest focus.
• Keep your elbows flared outward and away from your body to maximize pectoral stretch and engagement.
• Control the descent; avoid dropping quickly or bouncing at the bottom of the movement.
• For increased difficulty, add weight using a dip belt or weighted vest.
• For assistance, use resistance bands looped around the bars to help support your bodyweight.
• This variation is more demanding on the chest compared to triceps-focused dips, making it ideal for chest-specialized training.