Chest Dip
A compound exercise targeting the chest, shoulders, and triceps.
- 45 secDuration
- 1 × 8Reps
- Freestanding Dip Bar StationEquipment
Muscles Targeted
- Chest
- Tricep
- Shoulder
How to Perform
- Grip parallel bars with straight arms.
- Lean forward, bend elbows to lower body.
- Lower until shoulders below elbows.
- Push through hands to extend arms.
- Return to starting position.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
-(female)_Chest_.jpg)
Push Up
moderateThe push up is a classic bodyweight exercise to build upper body strength.
- Chest
- Tricep
- Shoulder
_Chest.jpg)
Barbell Bench Press
challengingA classic exercise for building chest strength without equipment.
- Chest
- Tricep
- Shoulder
_Chest.jpg)
Dumbbell Bench Press
challengingA classic compound exercise for chest development using dumbbells.
- Chest