Chest dip (forward lean)

On parallel bars with the trunk leaning well forward and the legs drifting back, the body lowers until the upper arms are level, then presses up: the bar dip, a progression from the bench dip, with the lean shifting work to the chest.

Dip family

Chest dip (forward lean)

Standard option

DemandMedium

Equipment requiredA bar to hang from

Muscle focusChest · Triceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Support yourself on parallel bars, the arms straight.
Lean the trunk well forward and lower until the upper arms are level.
Press back up to straight arms.

Form cues

Stop at level upper arms.
Keep the shoulders down away from the ears.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

McKenzie 2022 · Bench, bar and ring dips: do kinematics and muscle activity differ? (IJERPH) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest, Triceps. Also: Shoulders.

Equipment

Pull-up bar

Level

Intermediate. See the easier and harder options above.

Similar moves

Parallel bar dip demonstrated on the 3D figure

3D demoParallel bar dipAdvanced · Pull-up bar

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Incline cable chest press demonstrated on the 3D figure

3D demoIncline cable chest pressBeginner · A cable machine + A bench or box

Standing cable chest press demonstrated on the 3D figure

3D demoStanding cable chest pressIntermediate · A cable machine

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

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Questions people ask

What muscles does the Chest dip (forward lean) work?

Mainly the chest and triceps, with help from the shoulders.

What equipment do I need for the Chest dip (forward lean)?

Pull-up bar.

Is the Chest dip (forward lean) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Bench dip.

What is an easier alternative to the Chest dip (forward lean)?

Try the Bench dip. Both are written steps in the same progression.

How do I make the Chest dip (forward lean) harder?

Progress to the Ring dip, or add load, range or slower lowering once your form is solid.