Chest dips target your lower chest, triceps and the front of your shoulders. They also help build upper-body strength and improve pushing power.

Begin by standing between parallel dip bars. Grip the bars firmly, push up and support your body with your arms.

To target your chest, lean your torso slightly forward and cross your ankles behind you. Keep your core nice and tight.

Bend your elbows and lower yourself in a slow, controlled motion until your shoulders are level with your elbows (90 degrees). Keep your body leaning forward throughout.

Push through your palms, almost straightening your arms to return to the starting position.

Aim for 6–10 reps (til failure) for 2–3 sets. Rest 60–90 seconds between sets.

Safety Tips:
Avoid dipping too low to protect your shoulders.
Keep your movements controlled, no swinging.
If the exercise is too difficult, use an assisted dip machine or resistance band for support.