Eccentryx / Exercise Atlas / push
Chest dip
Lean torso forward ~30°, elbows track slightly out, lower until chest stretches.
Muscles
- Primary
- chest
- Supporting
- triceps, front delts
Mechanics
- Pattern
- vertical press
- Equipment
- dip station, bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Chest stretches deep at the bottom; triceps close the elbow as you drive up.
- Progression
- Add a dip belt when bodyweight reps exceed 12 with full range.
- Regression
- Assisted dip machine or band-assisted dips to build range of motion first.
Watch for
- Staying upright — turns it into a tricep dip
- Shoulders rounding forward at the bottom
- Locking out aggressively and bouncing at the top
Substitutions
- Decline barbell press
- Flat dumbbell press
- Cable fly low-to-high