Chest
1Starting position 
2End position
Dips
Dips press your own bodyweight: chest, triceps and front delts. Leaning forward puts more on the chest.
Setup
Get up on straight arms, shoulders down, torso leaning slightly forward, legs crossed if you like. Elbows point back, not out.
Execution
- Support yourself on straight arms above the bars — starting position.
- Inhale, lean forward, and lower yourself, letting your elbows flare, until you feel a stretch in your chest.
- Exhale and press back up, squeezing your chest at the top.
Common mistakes
- Going too deep from day one — use the depth your shoulders are fine with and add gradually.
- Shoulders shrug up at the bottom — keep them down the whole set.
- Bouncing at the bottom — lower under control, no rebound.
- Elbows flaring out — keep them closer to your body.
Programs that include it
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
More for this muscle group: Chest
Position photos from the open free-exercise-db.