Chest Dip

Pro Tip

Some chest dip stations have multiple hand grip settings, pick one and stick with it.

How To

With your arms fully extended, grab both handles with your palms facing inwards towards your body.
Keeping your forearms perpendicular to the ground, inhale and lower yourself down.
Continue lowering yourself down until your upper arms are parallel with the floor.
Exhale and push yourself up until your arms are fully extended, returning to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Dip (Parallel) Bars

Some dip bars allow you to adjust them. Wider positions emphasize your chest and closer positions emphasize your triceps.