Chest Dip
Chest Dip is a compound strength exercise primarily targeting the chest. Secondary muscles: Triceps, Shoulders. Equipment: Bodyweight. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Grip the parallel bars firmly and lift yourself to the starting position with arms fully extended.
- 2Lean your torso forward approximately 15-20 degrees to shift emphasis onto the chest.
- 3Slowly lower your body by bending your elbows, keeping them flared slightly outward.
- 4Descend until your upper arms are at least parallel to the floor or you feel a stretch in the chest.
- 5Drive through your palms to press back up to the starting position, squeezing the chest at the top.
- 6Lock out your arms briefly, then begin the next rep under control.
Tips & Form Cues
- ✓Lean forward to target the chest more — staying upright shifts load to the triceps.
- ✓Go deep for a full range of motion, but stop if you feel shoulder pain.
- ✓Add weight with a dip belt or weighted vest once bodyweight becomes easy.
- ✓Control the descent for at least 2 seconds; do not drop into the bottom position.
- ✓If you cannot do a full dip, use a band for assistance or the assisted dip machine.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Chest Dip work?
Chest Dip primarily targets the chest. Secondary muscles include Triceps, Shoulders.
What equipment do I need for Chest Dip?
Chest Dip requires bodyweight. No gym equipment needed.
Is Chest Dip good for beginners?
Chest Dip is rated intermediate difficulty. Some experience is recommended.
Is Chest Dip a compound or isolation exercise?
Chest Dip is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.