One Leg Forward Balancing 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: Front delts, Core, Hip flexors |
|---|---|
| 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 and extend one leg forward.
- Hold the leg out as you lower into a dip.
- Press back up without letting the hips twist.
- Switch the extended leg halfway or on the next set.
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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Intermediate · 3 sets × 12-15 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.