Dips - Chest Version

Also called dip, chest dip and parallel bar dip.

Works

Chest, plus shoulders and triceps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

1. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
2. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
3. Repeat the movement for the prescribed amount of repetitions.

Cues

• Lean forward a little for chest.
• Lower until the upper arm is parallel.
• Press, don't lock hard at the top.

Common mistakes

• Going too deep with the shoulders rolled forward.
• Swinging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.