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bodyweight horizontal push Activity intensity • Moderate
✓ knee safe
✓ lower back safe
Chest-Biased Parallel Bar Dip
Primary Muscles: chest, lower chest
Secondary Stabilisers: triceps, anterior deltoid
DEFAULT REP RANGE
6-12 reps
INTERVAL REST TARGET
120s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Lean your torso forward roughly 25 degrees and tuck your chin slightly.
- Lower your body until your shoulders are just below elbow height.
- Keep elbows slightly flared to target the sternal pectorals rather than only triceps.
- Press back to the top while maintaining the forward torso lean.
Need another option? Relations Graph
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dumbbell • intermediate • Rest 90s
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machine • beginner • Rest 90s
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Strict Push-Up
bodyweight • beginner • Rest 75s