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Chest

Dip

Use parallel bars to target your lower chest and triceps.

Dips are a compound exercise that emphasizes the lower chest and triceps, improving strength and hypertrophy in the upper body.

See all variants of this movement→
How to doTips
Body Part
Chest
Level
Intermediate
Muscles
Chest
Lower Chest
Modality
Compound
Direction
Push
Equipment
Parallel Bars
Goal
Strength
,
Hypertrophy

How to do:

  1. Grip the parallel bars with your palms facing inward and arms fully extended.
  2. Lift your body off the ground and slightly lean your torso forward.
  3. Lower your body by bending your elbows until your shoulders are just below your elbows.
  4. Push yourself back up to the starting position while keeping a forward lean.
  5. Repeat for 8–12 reps per set.
  6. Perform 3-4 sets total.

Tips:

  • Keep your core engaged throughout the exercise for stability.
  • Avoid locking out your elbows at the top of the movement.
  • Lean forward to focus on your chest or remain upright to emphasize triceps.
  • Maintain control during the descent to avoid shoulder strain.

Similar Exercises

Bench Press
Close-Grip Bench Press
Decline Bench Press
Machine Decline Press
Tricep Press

Related Guides

Best Tricep Exercises for Size (2026 Guide)
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