Chest Dip
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The chest dip is a bodyweight strength exercise that targets the chest (pectoralis major, sternal head), emphasizing the lower-chest fibers when you lean your torso forward. The front deltoids, lats, upper chest, and triceps assist the movement. It's an effective compound push for building lower-chest mass and pressing strength using only parallel bars and your bodyweight.
Chest Dip: So führst du sie aus
- 1Grip the parallel dip bars and press up to support yourself at arm's length, with your arms locked out and your shoulders down away from your ears.
- 2Lean your torso forward and bring your chin toward your chest to bias the movement toward your pectorals.
- 3Bend your knees and cross your ankles behind you to keep your body stable and slightly angled forward.
- 4Lower yourself under control by bending your elbows, letting them flare slightly outward as you descend.
- 5Continue down until your shoulders are roughly level with your elbows and you feel a stretch across your chest.
- 6Keep the forward torso lean throughout, then press back up by driving through your chest and triceps.
- 7Stop just short of fully locking out to keep tension on the chest, then repeat for reps.
- 8Finish your set, step down onto the floor, and release the bars with control.
Technik-Tipps
- Maintain a deliberate forward torso lean from start to finish — staying upright shifts the work to the triceps instead of the chest.
- Keep your shoulder blades from shrugging up toward your ears to protect the shoulder joint under the stretch.
- Control the descent with a slow tempo and only go as deep as you can without shoulder discomfort.
- Once bodyweight reps become easy, add load with a dip belt or a dumbbell between your feet to keep progressing.
Häufige Fehler
- Staying upright instead of leaning forward, which turns the chest dip into a triceps-dominant movement and reduces chest activation.
- Dropping too fast and bouncing out of the bottom, which strains the shoulders and removes tension from the muscles.
- Sinking too deep below a comfortable stretch, placing excessive stress on the shoulder joints.
- Shrugging the shoulders up toward the ears, which compromises stability and raises injury risk.
Häufig gestellte Fragen
What muscles does the chest dip work?
It primarily works the chest (pectoralis major, sternal head), especially the lower-chest fibers. The front deltoids, lats, upper chest, and triceps assist as synergists.
What's the difference between a chest dip and a triceps dip?
It's the same dip movement with a different emphasis. Leaning your torso forward and flaring the elbows biases the chest, while staying upright with elbows tucked shifts the work to the triceps.
Are chest dips good for beginners?
They can be demanding because you lift your full bodyweight. Beginners can start with assisted dips, slow negatives, or shallower range, then build to full bodyweight reps.
How many sets and reps should I do?
Three to four sets of 8–12 reps is a solid default for building the chest. Once that feels easy, add weight with a dip belt to keep the reps challenging.
