Dips (Chest Focus - Leaning Forward)
Dips with a forward lean are a bodyweight exercise targeting the chest. By leaning the torso forward and allowing the elbows to flare, greater emphasis is placed on the pectoral muscles rather than the triceps, making it a highly effective chest builder.
How to do it
- Grip the parallel bars of a dip station and lift yourself up to the starting position with arms extended.
- Lean your torso forward at approximately 30-45 degrees and allow your elbows to flare slightly outward.
- Lower yourself by bending your elbows until you feel a stretch in your chest.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Grip the parallel bars firmly and press down to lock out.
- Lean your torso forward about 30 to 45 degrees.
- Allow your elbows to flare out slightly as you descend.
- Lower until you feel a comfortable stretch in your chest.
- Push through your palms to return to the starting position.
Breathing: Inhale as you lower your body down, and exhale firmly as you push back up to the start.
Common mistakes
- Staying completely upright shifts the focus too much to your triceps instead of your chest.
- Going too deep too fast can place excessive strain on the shoulder joints.
- Rushing through the movement uses momentum instead of muscle control.
- Shrugging your shoulders toward your ears reduces stability.
Muscles worked
Primary: chest. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 75 s
Lose weight
3 sets x 8-12 reps, rest 60 s
Build muscle
3-4 sets x 6-10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp shoulder or elbow discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should I lean forward during this dip?
Leaning your torso forward shifts the workload away from the triceps and onto the pectoral muscles of your chest.
What if I feel this in my shoulders instead of my chest?
Check your depth and lean angle. Going too low or staying too upright can overwork the shoulders.
How often can I practice chest dips?
One to two times a week is plenty for recovery, especially since this is an intermediate bodyweight movement.