Chest · Intermediate

Chest Dip

Lower Chest · also Triceps, Front Delts

Equipment: Dip Station

How to do it

• Grip the bars, press up to straight arms, shoulders down
• Cross your ankles and lean your torso slightly forward
• Bend your elbows and lower with control, chest open
• Stop when your upper arms are about parallel to the floor
• Press back up to straight arms, keeping the slight lean

Common mistake

✕ SINKING TOO DEEP → ✓ STOP AT UPPER ARMS PARALLEL

Starting point: 3 sets × 6–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, fsc.kzoo.edu, nasm.org.