How to Do Chest Dip

Chest Dip is a chest exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Chest Dip

  1. 01Grip the parallel bars and suspend the body with locked elbows, crossing the ankles behind you.
  2. 02Lean the torso forward approximately thirty degrees to bias the chest fibers.
  3. 03Lower the body by bending the elbows until the shoulders are slightly below the elbow joint.
  4. 04Drive through the palms to extend the arms fully, exhaling at the top of the range.
  5. 05Maintain a stable scapular position by pulling the shoulders away from the ears throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chest Dip

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

To maximize chest recruitment, keep the elbows flared out at a forty-five degree angle rather than tucked against the ribs.

Same coaching engine used inside the A90 app

05 / FAQ

Chest Dip questions

What muscles does Chest Dip work?

Chest Dip is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Chest Dip correctly?

Grip the parallel bars and suspend the body with locked elbows, crossing the ankles behind you. Lean the torso forward approximately thirty degrees to bias the chest fibers. Lower the body by bending the elbows until the shoulders are slightly below the elbow joint. Drive through the palms to extend the arms fully, exhaling at the top of the range. Maintain a stable scapular position by pulling the shoulders away from the ears throughout the set.

What is the A90 coach tip for Chest Dip?

To maximize chest recruitment, keep the elbows flared out at a forty-five degree angle rather than tucked against the ribs.

Is Chest Dip suitable for beginners?

Chest Dip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Chest Dip?

No. Chest Dip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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