Knee Tuck Bodyweight Bar Dips
Targets the triceps, pectoralis major with a controlled dip pattern; builds strength, control and mind-muscle connection.
ChestAdvancedStrengthDip
At a glance
| Muscles worked | Primary: Triceps, Pectoralis major. Secondary: Core, Hip flexors, Front delts |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Dip |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Support yourself on the bar with straight arms.
- Lower into a dip while drawing the knees toward the chest.
- Press up as the legs extend back down.
- Keep the shoulders away from the ears throughout.
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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