Chest Dip
Technique guide
Set-up
- Grip the parallel bars and lift yourself up to straight arms.
- Lean your torso slightly forward, bending your knees if you need to.
How to do it
- Lower yourself by bending your elbows until your upper arms are about parallel to the floor.
- Press back up to straight arms.
Coaching cues
- Keep the slight forward lean throughout to work the chest.
- Shoulders down, away from your ears.
Common mistakes
- Dropping too low, which strains the front of the shoulders.
- Swinging the legs to get back up.
Safety
- Use an assisted dip machine or a band until you can control the full range.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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