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Chest

Dips - Chest Version

Dips - Chest Version (Start)Dips - Chest Version (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePush

A parallel-bar dip with a forward lean that shifts the load to the chest.

Strength
Primary musclesChest
Secondary musclesShouldersTriceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Grip parallel bars and lift yourself with straight arms.
  2. 2Lean your torso forward and cross your ankles behind you.
  3. 3Brace your core.

How to perform

  1. 1Lower your body by bending your elbows slightly out.
  2. 2Go down until you feel a stretch in your chest.
  3. 3Press up until your arms are straight.
  4. 4Keep leaning forward throughout.

Alternatives

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Stretches for Chest

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