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Chest Dip - Instructions, Variations & Alternatives

Muscles involved

  • Pectorals
  • Triceps
  • Deltoids

Also known as

  • Parallel Bar Dip
  • Bar Dip
  • Bodyweight Dip

How to perform

Chest Dip - Starting Position

Chest Dip - Starting Position

Chest Dip - Muscle Under Tension

Chest Dip - Muscle Under Tension

  1. Set up & Starting position
    Holding body from arms extended above the chest dip bars, straighten your elbows, lean forward, and flex your hips and knees slightly.

  2. Eccentric phase
    Slowly lower your body with the torso leaning forward and elbows slightly flared out until you feel a stretch in the chest.

  3. Isometric hold (optional) - In this bottom position, you may choose to hold for a few seconds, holding the triceps and pectorals in isometric contraction.

  4. Concentric phase
    From this position squeeze the chest and bring the body back to the starting position as you breath out. Repeat.

Exercise Alternatives