Jumping Bodyweight Bar Dips
Targets the triceps, pectoralis major with a controlled dip pattern; builds strength, control and mind-muscle connection.
ChestAdvancedPowerDip
At a glance
| Muscles worked | Primary: Triceps, Pectoralis major. Secondary: Front delts, Core |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Power · Dip |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~9 kcal |
How to do it
- Use a jump or small hop to get into the top support position on the bar.
- Lower under control until the elbows are about 90 degrees.
- Press up powerfully, finishing with straight arms.
- Reset and repeat.
Equipment
- Dip bar
Coaching tips
Benefits
Targets the triceps, pectoralis major with a controlled dip pattern; builds strength, control and mind-muscle connection.
Common mistakes
Letting the shoulders roll forward or dropping too deep.
Make it harder
Add a weight belt or slow the lowering phase.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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