Pec Minor Dip
Trains the chest. No equipment needed. One of our free programs uses it.
Free to use. The app counts your sets, times your rest and remembers every rep.
Technique
How to do the Pec Minor Dip
- Grip the parallel dip bars and lift yourself up so your arms are straight and locked out, body upright.
- Keeping your arms straight, let your body sink down between your shoulders so your shoulders rise towards your ears.
- Press down through your hands to push your body back up, driving your shoulders down away from your ears.
- Pause at the top, then repeat for the desired number of repetitions.
Form cues
Getting it right
- Your elbows stay straight the whole time: the movement is a reverse shrug, not a dip.
- Move slowly and feel the lower chest pull your shoulders down.
- Keep the range small and controlled; stop if you feel strain in the front of the shoulder.
Muscles worked
What Pec Minor Dip trains
In the programs
How our programs run the Pec Minor Dip
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×AMRAPthe shape they run most (1 session)
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Mountain Dog PPL | Push | 3×AMRAP | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Pec Minor Dip progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Pec Minor Dip for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pec Minor Dip for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.