Dip (Chest-Focused)
The Dip (Chest-Focused) primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Pectoralis Major (Clavicular), Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
Bodyweight dip with forward lean and lower range of motion emphasizing chest.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Pectoralis Major (Clavicular), Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Press weight forward and away from chest until arms are extended. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Anterior Deltoid, Triceps (Long Head).
Alternative Exercises
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