Chest Dip
Doing Chest Dip? Log your sets, reps and weight in ForceIndex and track your progress — start right away, free.
Log this exerciseMuscles
Technique
Grip the parallel bars and lean your torso forward at roughly 30°. Lower yourself until your elbows reach 90°, allowing them to flare slightly outward. Keep the forward lean consistent to target the chest rather than the triceps. Press back up without fully locking out.
Steps
- Grip the parallel bars and support yourself with your arms extended
- Lean your torso forward roughly 30 degrees
- Lower your body until your elbows reach about 90 degrees
- Allow your elbows to flare slightly while maintaining the forward lean
- Press back up and stop just short of locking out your elbows
Common mistakes
- Letting the torso become upright during the descent
- Lowering far beyond 90 degrees at the elbows
- Flaring the elbows excessively
- Locking out forcefully at the top
Variations
- Assisted chest dip
- Weighted chest dip
- Ring chest dip
- Band-assisted chest dip
Related exercises
Enjoying this? Come train with us on ForceIndex — plan workouts, track nutrition, and get AI coaching, free to start.
Try ForceIndex freeFAQ
What muscles does Chest Dip work?
Muscles: Lower chest, Triceps, Front delts.
What equipment do I need for Chest Dip?
Equipment: Pull-up bar.
Where can I do Chest Dip?
Location: Gym, Street.
Calculators & tools
All fitness calculatorsUseful reading
Track your workouts in a free log — no signup needed to start. Create a free account to save your progress and get an AI coach plan.
Try ForceIndex free