Weighted Forward-Lean Dips: how to do it right
In short: A weighted dip with the torso leaning forward, which loads the chest, especially its lower portion, in a deep stretch position.
How to do it, step by step
- 1Lean the torso about 30-45 degrees forward and keep this lean over the whole range, chin tucked.
- 2Lower slowly, letting the elbows flare out slightly, until you feel a clear stretch in the lower chest.
- 3Aim for a full but controlled range, shoulders down, without sinking into the traps.
- 4Brake the bottom phase over 2 to 3 seconds, with no bounce or jerk at the end of the descent.
- 5Press back up by pushing the floor down, thinking of bringing the hands together, without violently locking the elbows.
The mistake to avoid
Don't go lower than your shoulder allows without discomfort.
Other common mistakes
- Staying too upright, which shifts the work onto the triceps: lean the torso more to target the lower chest.
- Letting go of the descent and bouncing at the bottom, which puts the shoulder at risk: slow down to 2-3 s and control the stretch.
- Shrugging the shoulders toward the ears: keep the scapulae down and engaged to protect the joint.
- Loading too heavy and cutting the range: reduce the added weight to reach the full stretch safely.
Muscles worked
- Main:
- Chest
- Supporting:
- Triceps, Front delts
The chest, lower and sternal fibers, are the prime movers: the lean of the torso shifts the load from the triceps onto them. The triceps brachii assists the elbow extension. The anterior fibers of the deltoid stabilize and take part. The serratus anterior and the pectoralis minor fix the scapula.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Bench Press ›
- Flat Dumbbell Fly ›
- Dumbbell Floor Fly ›
- Dips Between Two Chairs ›
- Archer Push-Up on Handles ›
Frequently asked questions
How do I do this exercise?
Lean the torso about 30-45 degrees forward and keep this lean over the whole range, chin tucked. Lower slowly, letting the elbows flare out slightly, until you feel a clear stretch in the lower chest. Press back up by pushing the floor down, thinking of bringing the hands together, without violently locking the elbows.
How far down should I go?
Lower until you feel a clear stretch in the lower chest, arms behind the trunk. It's at the bottom, with the muscle fully lengthened, that the tension is highest and the work gets done. Brake the descent for 2 to 3 seconds, never bounce, and use the full range you can control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel the stretch in the lower chest. If you mostly feel the triceps, you're too upright: lean the torso more forward. Go lighter rather than heavier, slow the descent and gain a second in the bottom position. The quality of the stretch always comes before the load.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, it's what loads the chest in the stretch. No bounce at the bottom, then press back up firmly but under control. It's the braking that does the work, not the speed of the return.
How do I breathe?
Breathe in and expand the ribcage before starting the descent, hold the air to stabilize the chest during the stretch. Brace the abs and squeeze the glutes to keep the pelvis from drifting backward. Breathe out gradually during the press upward.