How to Do Chest Dip (On Dip Station)

Chest Dip (On Dip Station) 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 (On Dip Station)

  1. 01Grip the bars and lock out your arms to support your weight above the station.
  2. 02Lean your torso forward approximately 30 degrees and tuck your chin slightly.
  3. 03Lower your body by bending the elbows until you feel a comfortable stretch in the chest.
  4. 04Drive through the palms to push yourself back to the starting position.
  5. 05Exhale forcefully as you reach the top of the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chest Dip (On Dip Station)

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

Focus on a deep stretch at the bottom by allowing the elbows to travel slightly behind the torso.

Same coaching engine used inside the A90 app

05 / FAQ

Chest Dip (On Dip Station) questions

What muscles does Chest Dip (On Dip Station) work?

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

How do you do Chest Dip (On Dip Station) correctly?

Grip the bars and lock out your arms to support your weight above the station. Lean your torso forward approximately 30 degrees and tuck your chin slightly. Lower your body by bending the elbows until you feel a comfortable stretch in the chest. Drive through the palms to push yourself back to the starting position. Exhale forcefully as you reach the top of the movement.

What is the A90 coach tip for Chest Dip (On Dip Station)?

Focus on a deep stretch at the bottom by allowing the elbows to travel slightly behind the torso.

Is Chest Dip (On Dip Station) suitable for beginners?

Chest Dip (On Dip Station) is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Chest Dip (On Dip Station)?

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

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