# Chest Dip

> A bodyweight dip on parallel bars with a forward lean that builds your chest, front delts and triceps.

Page: https://fitnessie.app/exercises/chest-dip/
Type: Bodyweight · Push
Demo video: https://fitnessie.app/demos/chest-dip/929bb099e7b446cc.mp4

## How to do it

1. Grip the dip station about shoulder width and climb into the top position with straight arms.
2. Pull your shoulders down and back, cross your ankles and lean your torso forward.
3. Lower under control, with elbows going back, until your shoulders are below your elbows.
4. 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](https://www.strengthlog.com/bar-dip/)
- [NASM: Bench Dips](https://www.nasm.org/resource-center/exercise-library/bench-dips)