Instructions

1

Start in a prone plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body in a straight line from head to heels, and core engaged

2

Grip the floor firmly with fingers spread wide, maintain neutral spine alignment, and position your feet hip-width apart or together for stability

3

Lower your body by bending the elbows, keeping them at approximately 45 degrees from your torso, descending until your chest nearly touches the floor while maintaining a rigid plank position

4

Push through the palms and extend the elbows to drive your body back up to the starting position, fully extending arms while maintaining core tension and body alignment

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Reverse Dip because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

Dumbbell Reverse Dip
Cable Reverse Dip
Banded Reverse Dip

Beginner Tips

If you are new to the Reverse Dip, focus on mastering the movement pattern with zero weight before adding Body weight.

Reverse Dip