Brustdip

Brustmuskeln Brust Körpergewicht

Lerne, wie du Brustdip mit korrekter Technik ausführst. Diese Körpergewicht-Übung beansprucht hauptsächlich Brustmuskeln, mit sekundärem Fokus auf Trizeps, Schultern.

Brustdip Übungsdemonstration mit korrekter Technik

So führst du Brustdip aus

Folge diesen Schritten, um Brustdip mit korrekter Technik auszuführen:

1Positioniere dich am Barren mit vollständig gestreckten Armen und geradem Körper.
2Senke den Körper, indem du die Ellbogen beugst, bis die Schultern unter den Ellbogen sind.
3Drücke dich zurück in die Ausgangsposition, indem du die Arme streckst.
4Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Brustdip

Primär

Brustmuskeln

Sekundär

TrizepsSchultern

Übungsdetails

Gerät: Körpergewicht
Körperteil: Brust
Kategorie: Haupt

Muskeln & Anatomie

The chest dip is a compound bodyweight movement that primarily targets the lower pectoralis major — the sternal fibers that originate along the lower sternum and ribs. The forward lean during the dip is what shifts emphasis from the triceps to the chest: a vertical torso makes dips a predominantly triceps exercise, while leaning forward 30–45 degrees increases pectoral horizontal adduction demand. The anterior deltoids work heavily as synergists, and the triceps are active throughout, making the chest dip a powerful multi-joint upper body exercise. The parallel bar position also allows substantial range of motion — more than the barbell bench press — creating a significant lower pectoral stretch at the bottom.

Profi-Tipps für bessere Ergebnisse

1Lean forward throughout the entire dip — maintain your forward torso angle from start to finish. Most people start leaned forward and gradually straighten up as they fatigue, which progressively transfers the load from chest to triceps. Hold the angle consciously, especially on the last reps when it's most tempting to cheat.
2Lower until your upper arms are at least parallel with the floor — ideally a few degrees below. Stopping short at 90 degrees of elbow bend severely limits the pectoral stretch and much of the exercise's value. Full depth is where the lower chest receives its maximum loading.
3Flare your elbows slightly outward as you lower — not excessively wide, but not perfectly vertical either. A slight flare aligns the movement with the pectoral fibers' pull direction and increases the chest involvement compared to fully tucked elbows, which bias the triceps.

Häufige Fehler vermeiden

✗ Keeping the torso too upright

Lösung: If your torso is vertical, you're doing a triceps dip, not a chest dip. Lean forward 30–45 degrees from vertical and maintain this angle throughout the set. Tilting your chin to your chest and rounding your upper back slightly can help establish the forward lean naturally.

✗ Not going deep enough on each rep

Lösung: Partial dips that stop at 90 degrees of elbow bend miss the most important phase of the movement — the stretched lower chest position at the bottom. Lower until upper arms are parallel or slightly below. If you cannot do this safely, build up with partial reps and assisted dips.

✗ Shrugging the shoulders upward during the dip

Lösung: Keep your shoulders actively depressed — pulled away from your ears — throughout the movement. Shrugging traps the subacromial space and dramatically increases impingement risk. Actively think 'shoulders down' at the start of each rep and maintain that position at the bottom of the dip.

✗ Using excessive forward lean and losing shoulder control at depth

Lösung: A lean beyond 45 degrees shifts too much load to the anterior shoulder capsule at the bottom position. If you're leaning more than 45 degrees, you may be compensating for weak chest muscles. Build strength at a moderate lean first before attempting extreme forward-lean variations.

So programmierst du Brustdip

Sätze & Wiederholungen

Bodyweight: 3–4 sets of 8–15 reps. Weighted: 3–5 sets of 5–10 reps. For strength, add weight via a dip belt and work in the 5–8 rep range. For hypertrophy, use bodyweight or light added weight in the 8–15 range. As a finisher, use bodyweight to failure after heavier pressing for maximum pump.

Häufigkeit

2 times per week as part of push or chest days. Chest dips are demanding on the anterior shoulder and pectoral tendons — especially weighted versions. Allow 48–72 hours of recovery between sessions. If shoulder fatigue accumulates, reduce frequency or drop to bodyweight only temporarily.

Wo im Training einsetzen

Perform as a second compound exercise after barbell or dumbbell bench press, or as the primary movement on days when you're training without equipment heavy enough for bench pressing. Use as a finisher with bodyweight to failure after all pressing work is complete for a final pump.

Wie du dich steigerst

Progress bodyweight dips by adding reps until you reach 15–20 clean reps across all sets, then introduce weight via a dip belt. Begin with 10–25 lbs added and progress in 5 lb increments. When weighted dips plateau, increase depth of range of motion before adding more load to the belt.

Variationen & Alternativen

Weighted Dip

Attach weight plates via a dip belt around the waist, or hold a dumbbell between the legs. Allows progressive overload beyond bodyweight capacity. One of the most effective compound upper body strength builders. Competition powerlifters often use weighted dips as a primary bench press accessory movement.

Assisted Machine Dip

Use an assisted dip machine that counterbalances a portion of your bodyweight. Allows those who can't yet perform full bodyweight dips to train the same movement pattern. Progressively reduce the assistance weight as strength improves until unassisted bodyweight dips become possible.

Ring Dip

Perform dips on gymnastic rings instead of fixed parallel bars. The unstable rings dramatically increase stabilizer muscle demand throughout the shoulders, chest, and core. Significantly harder than bar dips at the same bodyweight — used by gymnasts and advanced calisthenics athletes for superior upper body strength development.

Häufig gestellte Fragen

What muscles does the Brustdip work?

The Brustdip primarily targets your Brustmuskeln. Secondary muscles worked include Trizeps, Schultern. This makes it an effective exercise for developing your chest.

Do I need equipment for the Brustdip?

No. The Brustdip is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Brustdip with proper form?

Start by positioniere dich am barren mit vollständig gestreckten armen und geradem körper.. Senke den Körper, indem du die Ellbogen beugst, bis die Schultern unter den Ellbogen sind. Drücke dich zurück in die Ausgangsposition, indem du die Arme streckst. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Verfolge Brustdip in Cora

Cora erstellt KI-gestützte Trainingspläne, die sich an deine Erholung anpassen. Protokolliere Übungen, verfolge Fortschritte und erhalte personalisiertes Coaching.

Cora für iOS herunterladen