Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Pec Minor Dip Overview

The pec minor dip is a dip variation used to target the muscles of the chest. The pec minor dip emphasizes a push from the bottom portion of your chest; the same part of the chest one would target performing decline bench press.

The pec minor dip is an excellent accessory movement, especially if you are trying to increase your bench press or overhead press strength. If you cannot perform the dips using your bodyweight, try band assisted dips or eccentric only dips.

Pec Minor Dip Instructions

  1. Step up onto the dip station (if possible) and position your hands with a neutral grip.
  2. Initiate the dip by allowing the shoulder blades to elevate and keep the elbows locked out.
  3. Press into the dip bars and depress the shoulder blades. You should feel your shoulder girdle activate as your body elevates.
  4. Control the descent back to the starting position and repeat for the desired number of repetitions.

Pec Minor Dip Tips

  1. If possible, keep the legs straight down while bracing the glutes and abs to limit excessive spinal movement.
  2. If no dip station with steps is available, position a box underneath the handles to boost yourself up to the bars.
  3. If no box is available, then jump into position.
  4. Don’t allow the head to jut forward during the descent.
  5. Experiment with a false grip by wrapping the thumb over the bar as this may be more comfortable for some.