How do you do the Chest Dip?

Grip the dip station about shoulder width and climb into the top position with straight arms. Pull your shoulders down and back, cross your ankles and lean your torso forward. Lower under control, with elbows going back, until your shoulders are below your elbows. Press back up to straight arms.

What muscles does the Chest Dip work?

Mainly the chest, front delts and triceps.

What are common Chest Dip mistakes?

Shrugging the shoulders up toward the ears. Cutting the depth short. Flaring the elbows out to the sides. Swinging or using momentum.

Chest Dip: how to do it, form cues and muscles worked

How to do it

Grip the dip station about shoulder width and climb into the top position with straight arms.
Pull your shoulders down and back, cross your ankles and lean your torso forward.
Lower under control, with elbows going back, until your shoulders are below your elbows.
Press back up to straight arms.

Key cues

Shoulders down and back
Lean forward for the chest
Elbows back, not out
Shoulders below elbows
Ankles crossed, full control

Common mistakes

Shrugging the shoulders up toward the ears
Cutting the depth short
Flaring the elbows out to the sides
Swinging or using momentum

Muscles worked

Primary: Chest, front delts and triceps

Equipment

Dip station.

References

StrengthLog: Bar Dip
NASM: Bench Dips