---
title: "Chest Dip"
description: "Begin by grasping the parallel bars with your palms facing inward and your arms fully extended."
locale: en
slug: chest-dip
url: "https://hi.fitness/exercises/chest-dip"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dip bars"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/86025d05-chest-dip.mp4"
updatedAt: 2026-09-13T18:55:01+00:00
---
# Chest Dip

Begin by grasping the parallel bars with your palms facing inward and your arms fully extended.

## How to do it

1. Begin by grasping the parallel bars with your palms facing inward and your arms fully extended.
2. Lift your body off the floor and lean slightly forward, crossing your ankles behind you.
3. Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your chest leaning forward to engage your chest muscles.
4. Push through your palms to extend your elbows and lift your body back to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Focus on leaning forward slightly to emphasize the chest muscles rather than the triceps.
- Avoid locking your elbows at the top of the movement to keep tension on your muscles.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.

## Similar exercises

- [Dips Between Chairs](https://hi.fitness/exercises/dips-between-chairs) - Lower chest · Other
- [Chest Dip on Bench](https://hi.fitness/exercises/chest-dip-on-bench) - Lower chest · Bench
- [Chest Dip (On Dip Station)](https://hi.fitness/exercises/chest-dip-on-dip-station) - Lower chest · Dip bars
- [Chest Dip Weighted](https://hi.fitness/exercises/chest-dip-weighted) - Lower chest · Dip bars
- [Chest Dip Machine](https://hi.fitness/exercises/chest-dip-machine) - Lower chest · Machine
- [Chest Dip with Pause Bodyweight](https://hi.fitness/exercises/chest-dip-with-pause-bodyweight) - Lower chest · Dip bars
- [Chest Dip Weighted Slow](https://hi.fitness/exercises/chest-dip-weighted-slow) - Lower chest · Dip bars
- [Decline Push Up](https://hi.fitness/exercises/decline-push-up) - Lower chest · Bench