FlexChest Dips (Forward Lean)
Muscles worked
- Pectoralis Major (Sternal Head)
- Triceps Brachii
- Anterior Deltoid
- Pectoralis Minor
- CategoryPush
- Default target3 sets × 8–12 reps
- EquipmentDip Station
- Movement patternHorizontal Push
- Training stylesHypertrophy, Strength
Technique
Setup
Support yourself on the dip bars with arms locked. Lean your torso forward about 30° and let your legs drift back.
Movement
Bend your elbows to lower until your shoulders are just below your elbows, keeping the forward lean. Press back up.
Form Tip
The forward lean is what shifts the work from triceps to chest — hold it the whole rep.
Increase Difficulty
Add weight with a backpack or slow the descent.
Decrease Difficulty
Do partial reps, or use upright Dips to build up first.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.