Dips - Chest Version

What it is

This compound pushing exercise effectively builds strength and size in your chest muscles. It also significantly engages your shoulders and triceps as secondary movers. You will lower your body between parallel bars, focusing on a forward lean to target your pectorals.

Technique tips

• Lean your torso forward and allow a slight elbow flare to maximize chest activation.
• Lower yourself slowly and with control until you feel a gentle stretch in your chest.
• Breathe in as you descend, and exhale powerfully as you push back up to the start.
• At the top of the movement, briefly squeeze your chest for a stronger contraction.
• Maintain control throughout the entire range of motion, avoiding any swinging.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.