Triceps
Dip with Forward Lean
The Dip with Forward Lean is a strength exercise on dip bars for your triceps. Share of the load in the Zulta muscle model: lower chest 31%, triceps (lateral head) 15% and front delts 13%.
Also known as: chest focused dip
How to do it
- Grip the parallel bars and jump or step up to support yourself on straight arms.
- Bend the knees and cross the ankles behind you, then lean your torso forward about 30 degrees.
- Lower yourself by bending the elbows, letting them travel slightly out.
- Stop when your shoulders are just below your elbows and you feel a stretch across the chest.
- Press back up to straight arms while keeping the forward lean.
Tips
- Keep the chin tucked and the lean constant to shift the work onto the lower chest.
- Wider bars suit this version better than narrow ones.
Common mistakes
- Standing upright at the top and losing the lean.
- Dropping into the bottom without control.
- Shrugging the shoulders up to the ears.
Muscles worked by the Dip with Forward Lean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Leaning forward biases the pec. Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Dip with Forward Lean alternatives
Same equipment
Different equipment
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Similar exercises
Frequently asked questions
What muscles does the Dip with Forward Lean work?
Mainly the lower chest and triceps (lateral head). The front delts, triceps (long head), mid chest and triceps (medial head) assist.
Is the Dip with Forward Lean good for beginners?
The Dip with Forward Lean is rated intermediate. If you are new, learn the Assisted Dip Machine first and build up from there.
What is a good alternative to the Dip with Forward Lean?
For example the Dips, Weighted Dip and Ring Dip. They train mostly the same muscles, some with different equipment.
How do you make the Dip with Forward Lean harder?
Add weight or reps, or move on to the Weighted Dip and Ring Dip.
Log your sets in Zulta
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