Chest dip Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-2m-chest-dip-f1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-2m-chest-dip-f2-16x9.jpg)
Chest dip Instructions
![Chest dip muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-1.gif)
- For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
- Repeat the movement for the prescribed amount of repetitions.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.