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Exercises / Chest / Chest Dip
ChestIntermediateDip pull up station

Chest Dip

Primary Equipment
Dip pull up station Dip pull up station
Target Muscle
Primary
Chest Chest
Secondary
Triceps Triceps Shoulders Shoulders
Instructions
  1. Position yourself on the equipment with your hands on the support, elbows extended, and your body fully aligned
  2. Lift your feet off the support to start the movement
  3. Perform the movement by first bending your elbows and slightly leaning your torso forward
  4. 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
Target Muscle
Primary
Chest Chest
Secondary
Triceps Triceps Shoulders Shoulders

Alternative Exercises to replace the Chest Dip

1. Lever Lying Chest Press

Lever Lying Chest Press
Chest / Beginner / Lever flat chest press

2. Barbell Pause Bench Press

Barbell Pause Bench Press
Chest / Intermediate / Olympic barbell

3. Machine fly

Machine fly
Chest / Beginner / Dual pec deck fly machine

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