Dip

What it hits

Parts of the target muscle.

• Upper (clavicular)

  Not hit

  Targeted on incline pressing/flys.

• Middle (sternal)

  Not hit

  Targeted on flat pressing.

• Lower (costal)

  Hit

  Targeted on decline pressing and dips.

The movement

Get it right, not roughly right.

Optimal form

Tap for soundJeff Nippard

7:10· Jeff Nippard

How To Do Dips For A Bigger Chest and Shoulders (Fix Mistakes!)

Lean torso forward ~30°, elbows track back not flared, lower until the upper arm is parallel to the floor.

Common mistakes

• Going too deep - shoulder impingement.
• Staying upright - turns into a triceps exercise.

Where you should feel it

Lower chest at the bottom; triceps at lockout.

Injury risk · 4/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains chest. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

• Weighted dip

  Belt + plate.

  100% on target

  On target

  Same target, minor adjustment.

• Triceps dip (upright torso)

  Vertical, elbows tucked.

  30% on target

  Off target

  Triceps.

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

• Doorway Pec Stretch

  Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

  ChestFront delts

• Cobra Pose

  Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

  AbsFront deltsChest

• Downward Dog

  Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

  CalvesHamstringsLatsFront delts