Chest dips
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Grab the parallel bars and press up with your arms extended, body suspended — the starting position.
- Breathe in and lower under control, with your torso leaning forward about 30° and your elbows flared slightly out, until you feel a stretch in your chest.
- Breathe out and press back up to the starting position, squeezing your chest at the top.
- Repeat the movement.
Key to the execution: Lean your torso forward throughout the movement so you work the chest, not the triceps.
Common mistakes
- Keeping your torso completely upright, which turns the exercise into a triceps movement.
- Going too deep, straining the shoulder joint.
- Swinging your body to generate momentum.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.