Chest-Biased Dips

• CATEGORY

  Strength Training

  Upper Body

  Pressing

• EQUIPMENT NEEDED

  Parallel Dip Bars or Assisted Dip Machine

  Decline Bench

• LEVEL

  Intermediate to Advanced

Overview

Chest-Biased Dips are a bodyweight pressing movement designed to emphasize the pectoral muscles by adjusting torso angle and elbow path. Unlike traditional dips that primarily target the triceps, this variation shifts the load toward the chest by leaning forward and allowing a greater range of motion at the shoulder joint.

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Muscles Worked

PRIMARY:

• Pectoralis major

SECONDARY:

• Triceps brachii

• Anterior deltoids

• Serratus anterior

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STEP-BY-STEP INSTRUCTIONS

1. Step or jump up to the parallel bars and grip them firmly with your palms facing inward.

2. Begin with your arms fully extended, chest lifted, and legs slightly behind you.

3. Lean your torso forward (around 30-45 degrees) to shift emphasis to the chest.

4. Lower your body by bending the elbows and allowing them to flare slightly outward.

5. Descend until you feel a deep stretch across the chest and front shoulders (typically when upper arms are just below parallel to the ground).

6. Press back up by driving through your palms and squeezing your chest, returning to the start position.

7. Repeat for desired reps, maintaining the forward torso angle throughout.

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Benefits

• Targets the lower and middle portions of the chest more effectively than vertical dips

• Promotes shoulder mobility and stability under load

• Enhances pressing strength for other compound chest movements

• Can be scaled with assistance bands or weighted dip belts

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COACHING CUES

• Think: chest to floor, not just down and up

• Lean forward from your hips, not just your head

• Flare elbows slightly to engage chest, not just triceps

• Control the descent-don’t drop into the stretch

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Notes

Chest-Biased Dips are a highly effective, bodyweight-based movement for building chest size and strength. This variation requires control and shoulder stability, making it best suited for those with a strong foundation in pressing mechanics. When done properly, it’s a powerful addition to any upper-body pushing routine.