Dips (Chest)
- Primary muscle group
- Chest
- Equipment
- Bodyweight
- Movement type
- Compound
- Where
- Home or gym
How to do Dips (Chest)
Setup
Grip parallel bars with arms straight and body suspended. Lean your torso forward about 30 degrees and let your legs hang with knees slightly bent behind you.
How to do it
- Lower yourself by bending elbows until shoulders are level with elbows or slightly below.
- Keep your chest angled forward and down throughout the movement.
- Drive through your palms to press back up until arms are fully extended.
- Let your elbows flare out slightly wider than your torso to emphasize chest.
- Control the descent for a full 2-3 seconds before pressing up.
Watch out for
- Staying too upright shifts emphasis away from chest to triceps.
- Dropping down too fast loses tension and increases shoulder injury risk.
- Not going deep enough limits chest activation and range of motion.
How FlexFit programs Dips (Chest)
Dips (Chest) is a chest movement that needs no equipment. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.