Smart Workout Diary

Chest Dips

Chest dips are a bodyweight pressing exercise performed on parallel bars with a slight forward lean to emphasize the chest. They primarily train the chest and triceps, while the shoulders and core help control the movement. They support upper-body pressing strength and muscular development.

Demonstration

Chest Dips — demonstration 1
Chest Dips — demonstration 2

Instructions

  1. Grip parallel bars firmly and support your body with straight arms, shoulders held down away from your ears.
  2. Cross or bend your legs behind you, brace your abdomen, and lean your torso slightly forward.
  3. Inhale and lower under control by bending the elbows, keeping them angled back rather than flared wide.
  4. Descend only as far as your shoulders remain comfortable and your chest stays lifted without losing control.
  5. Exhale and press through your hands to return to straight arms, keeping the forward lean and avoiding a hard elbow lockout.
  6. Stop if you feel sharp shoulder, elbow, or chest pain, and use assistance if you cannot control the full range.
Muscle Group
Chest
Other Muscle Groups
Triceps
Type
Calisthenics
Mechanics
Compound
Equipment
Parallettes, Body Only
Difficulty
Intermediate

Technique tips

  1. Use a slight forward lean: an upright torso shifts more emphasis toward the triceps.
  2. Keep each repetition smooth; do not bounce out of the bottom position.
  3. Choose an assisted version or a shorter range until you can keep your shoulders stable throughout.
Exercise library