Support yourself on parallel bars with arms locked out. Lower until the shoulders pass below the elbows, then press back to the top.
- Lean forward to load the chest
- Elbows flared slightly, not wide
- Stop short if shoulders ache
Movement
- Pattern
- Horizontal push
- Type
- Compound, several joints move
- Sides
- Both sides together
- Equipment
- Dip station
Muscles worked
Main movers get full credit for a set, helpers half.
Ratings
Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 5 sources.
- 4/5 Underrated for most people: deep stretch, lots of volume possible, hits lower and outer chest, though not a one-lift solution. Renaissance Periodization, The Most OVERRATED and UNDERRATED Chest Exercises @ 5:39videoExpert opinion2025checked by AI
- 4/5 Bodyweight dips superset with deficit push-ups are a staple for him; leaning forward with flared elbows shifts work to chest. Renaissance Periodization, Pro Bodybuilder's TOP 5 Chest Exercises For Growth @ 3:35videoExpert opinion2025checked by AI
- 4/5 Massive pec stretch with high tension and many ways to overload; docked for a less smooth feel. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 5:04videoExpert opinion2024checked by AI
- 4/5 Great stretch and squeeze with even tension and good progression, but belt loading is annoying and can bother shoulders; 4 stars. Jeff Nippard, The Best & Worst Chest Exercises To Build Muscle (Ranked!) @ 6:07videoExpert opinion2022checked by AI
- 4/5 Hits whole pec, delts and triceps hard, making a great mass and strength builder when loaded in 6-12 reps. Jeff Nippard, How To Do Dips For A Bigger Chest and Shoulders (Fix Mistakes!) @ 0:32videoExpert opinion2019checked by AI
Injury risk lower is better2.5
Moderate; needs attention to form or load. 2 sources.
Loaded stretch higher is better4.0
Hard in the stretched position. 1 source.
Skill demand lower is better2.0
Low; learned in a session. 1 source.
Shoulder stress lower is better4.0
Elevated; a common source of shoulder irritation. 1 source.
