Chest Dips
Outstanding mass builder for lower pectorals and sternal head.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Mount parallel dip bars with arms locked and torso leaning forward roughly 30 degrees. Tuck knees or cross ankles, flare elbows slightly outward at 45 degrees.
- Primary Muscle: CHEST
- Secondary Synergists: TRICEPS, FRONT-DELTS
- Rest Interval: 90 seconds between sets
Chest Dips Anatomy Activation
Primary motor unit recruitment for chest with secondary synergist stabilizers.
Step-by-Step Execution Guide
Mount parallel dip bars with arms locked and torso leaning forward roughly 30 degrees.
Tuck knees or cross ankles, flare elbows slightly outward at 45 degrees.
Descend until shoulders dip below elbows or until a comfortable pectoral stretch is reached.
Drive powerfully through palms back up to full lockout while maintaining forward torso lean.
Common Mistakes & Form Fixes
Staying completely upright, which shifts load almost entirely to the triceps.
Dropping too low with shoulder hypermobility.
Avoid if experiencing active AC joint or rotator cuff inflammation.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
