The chest dip on a straight bar is a bodyweight exercise that targets the pectoral muscles, with secondary emphasis on the tricep and shoulders. It requires significant upper body strength, stability, and control.
Also Works
TricepsShoulders
How to Perform
1
Grab the parallel bars with your palms facing down and your arms fully extended.
2
Bend your knees and cross your ankles.
3
Lower your body by bending your arms until your shoulders are below your elbows.
4
Push yourself back up to the starting position by straightening your arms.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lean forward about 30 degrees over the bar to shift emphasis to the chest rather than the triceps.
•Lower yourself until your shoulders are at or slightly below elbow level for a full chest stretch.
•Keep your legs slightly forward of your body to help maintain the forward lean.
Common Mistakes
•Staying upright during the dip, which makes it a tricep exercise and reduces chest involvement.
•Dropping too fast into the bottom position, which can strain the shoulders and sternum.
•Not going deep enough, which limits the stretch on the chest and reduces muscle activation.