Chest · Dip bars

Chest Dip

The chest dip is a compound bodyweight exercise that builds strength and muscle mass in the lower chest and triceps. It is best suited for intermediate to advanced lifters and usually fits near the beginning or middle of an upper-body push workout.

Muscles: Chest, Triceps
Equipment: Dip bars
Type: Strength
Animation: Men and women

How to do it

Approach the parallel bars and grip them firmly.
Jump up and straighten your arms to lift your body off the ground, legs slightly bent at the knees or crossed.
Lean your torso slightly forward to shift the focus to your chest muscles.
Inhale and slowly lower your body by bending your elbows, keeping them close to your body.
Lower down until your shoulders are slightly below your elbows.
Exhale as you push yourself back up to the starting position, focusing on using your chest muscles.
Keep the movement controlled and avoid locking your elbows at the top.

Common mistakes

Dipping too deep places excessive strain on the shoulder joints and connective tissue, increasing the risk of injury.
Staying completely upright shifts the workload primarily onto the triceps instead of targeting the chest.
Kicking the legs or using momentum reduces tension on the working muscles and destabilizes the torso.
Flaring the elbows excessively wide creates unnecessary rotational torque on the shoulders.

Tips

Maintain a deliberate forward torso lean throughout the entire repetition to keep the focus on your chest.
Lower your body slowly over two to three seconds rather than dropping abruptly into the bottom position.
Stop just short of a full elbow lockout at the top to maintain continuous muscle tension.

Sets and reps

For strength and muscle growth, aim for 3 to 4 sets of 6 to 12 repetitions with 2 to 3 minutes of rest, adding a weight belt once bodyweight becomes manageable. If you cannot perform full bodyweight reps yet, use a resistance band or assisted dip machine for 8 to 12 reps.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

What should you do if chest dips cause shoulder or sternum pain?

Stop the exercise immediately, as pushing through joint or sternum pain can lead to injury; consult a medical specialist if the pain persists.

How does a chest dip differ from a triceps dip?

A chest dip relies on a forward torso lean with elbows allowed to drift slightly outward, whereas a triceps dip requires an upright torso with elbows tucked close to the ribs.

Similar exercises

All chest exercises →