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Dips

Primary target: Pectoralis Major (胸大肌)

Exercise Details

Equipment
Parallel bars
Sets & Reps
3-4 sets × 6-12 reps · rest 2 min
How to do it
For chest: lean forward, elbows out; for triceps: torso upright and close to the bars. Descend to upper arms parallel or slightly below, press up without fully locking out.
Common mistakes
Dropping too deep (shoulder impingement), shrugging, bouncing out of the bottom

Muscles Worked

Pectoralis MajorTriceps Brachii

Other Exercises for the Same Muscle

Barbell Bench Press · Incline Dumbbell Press · Cable Chest Fly · Push-Up · Pec Deck Fly · Squeeze Press

See the Pectoralis Major in the 3D anatomy tool →