Inner Squeeze Bodyweight Dip
Emphasizes the inner chest by adding an active squeeze during the dip.
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: chest (inner). Secondary: triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Support yourself on dip bars or sturdy parallel surfaces.
- Lower the body by bending the elbows.
- Press back up while actively squeezing the chest at the top.
- Keep the core engaged.
- Repeat for desired reps.
Equipment
- Dip Bars or Parallel Surfaces
Coaching tips
Benefits
Emphasizes the inner chest by adding an active squeeze during the dip.
Common mistakes
Avoid going too deep and stressing the shoulders or losing the squeeze.
Make it harder
Add a longer squeeze or elevate the feet.
Make it easier
Perform bench dips or reduce range.
Breathing
Exhale as you press and squeeze, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.