chest-dip-movement
Sit on the edge of a sturdy bench or chair, placing hands shoulder-width apart next to your hips, fingers gripping the edge and pointing forward. Slide your hips off the bench, extending your legs forward with knees slightly bent or straight for more challenge.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major (lower fibers)
- Triceps Brachii
- Anterior Deltoid
Secondary muscles
- Rhomboids
- Trapezius
- Core stabilizers
Target muscles
- chest
- arms
- shoulder
How to perform
- 1
Sit on the edge of a sturdy bench or chair, placing hands shoulder-width apart next to your hips, fingers gripping the edge and pointing forward.
- 2
Slide your hips off the bench, extending your legs forward with knees slightly bent or straight for more challenge.
- 3
Lean your torso slightly forward from the hips to emphasize the chest.
- 4
Keeping your back close to the bench, lower your body by bending your elbows until they form a 90-degree angle or your shoulders are below your elbows.
- 5
Push through your palms to extend your elbows and return to the starting position, maintaining the forward lean.
- 6
Keep your shoulders down and back, avoiding shrugging.
Safety & form
Train smart. Read these notes before adding heavy load.
