Chest Dip

The chest dip is a bodyweight press between parallel bars with the torso leaning forward. The lean shifts the work from the triceps to the lower chest, and the deep bottom position loads the pecs hard in a stretch, which makes dips one of the best chest builders that needs no bench.

Targets: Pectoralis Major Sternal Head
Also works: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head
Equipment: Body weight
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Grip the bars and jump or step up to straight arms, shoulders over your hands.
Lean your torso forward about 30 degrees and bend your knees slightly.
Lower yourself by bending your elbows until your shoulders are just below your elbows.
Press back up to straight arms, keeping the forward lean.

Form cues

Chest over the hands, not hips under them.
Let the elbows flare slightly to bias the chest.
Control the bottom; do not bounce out of it.

Common mistakes

Going deeper than your shoulders tolerate. Stop when the shoulder is level with or just below the elbow.
Staying bolt upright, which turns it into a triceps dip. Lean forward and let the chest travel over the hands.
Shrugging up into the ears at the bottom. Keep the shoulders pushed down.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major sternal head is what needs the work, not because it was next on a list.

More chest movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.