Chest Dip (Weighted)
The forward-leaning dip on parallel bars with a plate hanging from a dip belt; the knees bend behind and the chest leads the way down.
How to do it
Setup
Arms locked on the bars, plate hanging from a dip belt, knees bent and feet crossed behind.
Steps
- Lean the chest forward and lower until the upper arms are level with the floor.
- Keep the elbows slightly out and the plate hanging still.
- Press back up to straight arms, keeping the lean.
Common mistakes
Adding weight before owning the depth: master the full bodyweight dip first. Plate swinging between reps: let it settle before the next one. Torso straightening under the load: keep the forward lean, or the triceps take over.
Breathing
Inhale lowering, exhale pressing.
