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Exercise 0251 · REF 9WTm7dq

Chest Dip exercise animation

Chest Dip

Category
Chest
Equipment
Body Weight
Target
Pectorals

The chest dip loads the pectorals and triceps with pure bodyweight resistance, leaning the torso forward through the dip to bias the chest more than a strict, upright triceps dip would. It's one of the more demanding bodyweight pushing exercises, since the bottom position stretches the shoulder and chest under full body load. Going too deep too fast before the shoulders are ready is the most common way lifters strain themselves on this move.

How to Do the Chest Dip

  1. Position yourself on parallel bars with your arms fully extended and your body straight.
  2. Lower your body by bending your elbows until your shoulders are below your elbows.
  3. Push yourself back up to the starting position by straightening your arms.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Chest Dip primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Chest Dip work?
The Chest Dip primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Chest Dip?
The Chest Dip is done with no equipment — just body weight.
What's a good alternative to the Chest Dip?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.