Chest Dip

Recommended external demonstration

Watch Chest Dip

The Perfect Dip - Do it right

Technique

How to perform Chest Dip

1. Support yourself above parallel bars with your elbows extended.
2. Lean your torso forward modestly, approximately thirty degrees, and let your elbows angle slightly outward.
3. Bend your elbows to lower your body under control, maintaining the intended torso lean.
4. Stop at a controlled depth rather than forcing the shoulders farther backward to seek a stronger stretch.
5. Press against the bars to raise your body, extending your elbows and bringing your upper arms forward toward the starting position.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.