Chest Dip
Primary Equipment
Dip pull up station
Dip pull up station
Key Benefits
- Builds muscle mass and strength in the chest, triceps, and shoulders, emphasizing the lower chest.
- Improves body stability and control, requiring core and shoulder activation.
- Enhances pushing capacity, serving as an excellent functional exercise for upper body strength.
- Can be progressed with added weight or regressed with resistance bands.
Instructions
- Position yourself on the equipment with your hands on the support, elbows extended, and your body fully aligned
- Lift your feet off the support to start the movement
- Perform the movement by first bending your elbows and slightly leaning your torso forward
- After reaching 90 degrees of elbow flexion, extend your arms in a controlled manner
Tips
- Avoid excessively leaning your torso forward
- Keep your abdomen contracted and stabilize your hips
- Avoid using momentum or sudden movements
Common Mistakes to Avoid
- Not descending deep enough, limiting the range of motion and muscle stimulus.
- Descending too deep, placing excessive stress on the shoulder joints.
- Swinging the body or using momentum to ascend, reducing the work of the target muscles.
