Step by step instructions, muscle activation and variants for the Wide Grip Dip.
A bodyweight pressing movement performed on widely spaced, high parallel bars that shifts the primary stimulus from the triceps onto the lower and middle chest. Leaning the torso forward and flaring the elbows amplifies chest engagement on every rep.
Common mistakes content is coming soon.
The Wide Grip Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.