The Chest Dip is a compound exercise that primarily targets the muscles in the chest, shoulders, and triceps. It is a challenging bodyweight exercise that is often done on a dip-pull-up cage or parallel bars.
How to perform
To perform the Chest Dip on a dip-pull-up cage, follow these step-by-step instructions:1. Start by standing between the parallel bars of the dip-pull-up cage, holding onto the bars with an overhand grip (palms facing down) and your arms fully extended.
2. Keep your chest up, shoulders back, and core engaged throughout the exercise.
3. Lower your body by bending your elbows and leaning forward slightly, allowing your chest to move towards the bars.
4. Lower yourself until your upper arms are parallel to the ground or your chest is just above the bars.
5. Pause for a brief moment at the bottom of the movement to feel the stretch in your chest and shoulders.
6. Push through your hands and straighten your arms to return to the starting position.
7. Repeat for the desired number of reps.
It is important to perform this exercise with proper form to prevent injury and effectively target the desired muscles. Make sure to keep your shoulders down and back, engage your core, and avoid arching your back throughout the movement. Additionally, control the movement and avoid using momentum to cheat the exercise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.