How to do the Chest Dip
- Grip the handles and lift yourself up, arms fully extended.
- Lean slightly forward and lower yourself slowly by bending your elbows.
- Continue down until you feel a stretch in your chest, then push back up.
- Return to the starting position with your arms straight again.
Full technique — 6 steps
- Grip the parallel handles and support yourself at the top with elbows straight and shoulders set down.
- Lean your torso slightly forward and let your legs angle behind you to keep the chest emphasized.
- Inhale, tighten your stomach, and begin lowering by bending your elbows and shoulders together.
- Descend under control until your upper arms reach about parallel or your chest reaches a strong stretch.
- Keep the forward lean as you drive through the handles and press your body upward.
- Finish at the top with elbows straight and your shoulders kept down away from your ears.
Common mistakes
- Staying too upright throughout
- Shrugging shoulders toward ears
- Cutting the bottom short
- Swinging legs for momentum
- Elbows drifting excessively wide
Form cues
- Lean forward slightly
- Keep shoulders down
- Lower chest first
- Press through the palms
