Forward Lean Chest Dip
The forward lean chest dip is a compound bodyweight exercise performed on parallel bars that targets the lower pectorals and triceps. By tilting the torso forward during the movement, emphasis shifts from the arms to the chest for greater muscular development.
Dips place significant mechanical tension on the shoulder joint and nervous system, making recovery tracking essential. The AI analyzes your recent push volume, sleep quality, and HRV to determine if your shoulders are recovered enough for high-intensity dipping or if you should reduce volume to prevent injury. Additionally, by correlating your RPE with daily bodyweight fluctuations, the app distinguishes between true strength gains and simple leverage changes due to weight loss or gain.
Form Cues
- Lean your torso forward at roughly a 45-degree angle to bias the chest.
- Keep your elbows slightly flared but controlled, ensuring they don't drift too wide.
- Lower yourself until your shoulders dip just below your elbows for a full stretch.
- Drive through the palms to return to the top, focusing on squeezing the pecs.
- Keep your core tight and legs stable to maintain the forward angle.
- Don't keep your torso vertical, as this shifts the load primarily to the triceps.
- Don't let your shoulders roll forward or shrug up towards your ears.
- Don't bounce at the bottom of the movement; control the descent.
- Don't lock out your elbows explosively at the top.
- Don't swing your legs to generate momentum.
Common Mistakes
- Remaining too upright
- Insufficient range of motion
- Excessive elbow flare
- Uncontrolled descent speed
- Shrugging shoulders at the bottom
Muscles Worked
This variation primarily targets the pectoralis major, specifically the lower sternal fibers, by altering the leverage of the standard dip to reduce tricep dominance. It also heavily recruits the anterior deltoids and triceps as secondary movers, while the forearms and core work isometrically to stabilize the body on the bars.
Primary
Secondary
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