Chest Exercise · Body Weight

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Chest Dip

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.

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Also known as: Chest Dips, Parallel Bar Dips, Lower Chest Dip

Category

Chest

Equipment

Body Weight

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Chest Dip

1. Support yourself on parallel bars with your arms fully extended and your body straight.
2. Lower your body by bending your elbows until your shoulders drop below elbow level.
3. Press yourself back up to the start by straightening your arms.
4. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Chest Dip mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Deep Push Up Dumbbell · Pectorals Exercise Ball Pike Push Up Stability Ball · Pectorals

FAQ

What muscles does the Chest Dip work?

The Chest Dip mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Chest Dip?

You do the Chest Dip with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Chest Dip?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Chest Dip?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Chest Dip?

The Barbell Bench Press trains your pectorals with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.