Introduction
The Chest Dip is a popular bodyweight exercise focusing on the pectoral muscles. Its primary benefit lies in strengthening and developing the chest, triceps, and shoulder muscles. It's particularly effective for individuals aiming to build upper body strength and definition, making it an excellent addition to workout routines targeting these areas.
Muscles Worked
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Shoulders (Anterior Deltoid)
How to Do It (Step-by-Step)
- Begin by sitting on the edge of a stable bench or parallel bars with your hands shoulder-width apart and gripping the front of the bench or bars. Your hips should be extended off the bench.
- Lower your body by bending at the elbows, keeping them close to your body, until your chest is just above the level of the bench or bars.
- Push back up to the starting position by straightening your arms, but don't lock your elbows. Maintain a steady and controlled movement throughout the exercise.
Tip: Engage your core muscles for better stability and control during the dip.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
For effortless progression in your workout routine, try Auto Progression.
Stay consistent with rest times using the Rest Timer.
Form Tips
- Maintain a straight back and avoid rounding it during the exercise. Keep your shoulders down and back to engage the chest muscles properly.
- Lower your body until your upper arms are parallel to the ground, then push back up while keeping your elbows close to your body. Avoid flaring them out.
- Breathe consistently throughout the exercise. Exhale as you lower your body and inhale as you press back up. This helps control the movement and reduces strain on your shoulders.
When to Use It
- Building a broad, powerful upper body for calisthenics and gymnastics movements
- Improving push-up variations like declined, close grip, or one arm push-ups
- Strengthening the chest for swimming efficiency and improved paddleboarding performance
Workout History can help track and optimize your chest dip progression over time.
The chest dip primarily targets the pectoralis major muscle group in the chest, with supporting work for the triceps and shoulders.
A common approach is to perform 3-4 sets of 8-12 repetitions, adjusting based on your fitness level and goals.
Start with your arms straight and grip the parallel bars. Lower your body by bending at the elbows, keeping your back flat and head up. Push yourself back to the starting position without locking out your elbows.
Yes, but be careful not to compensate for poor form or strain your joints as you add weight.
Incline push-ups or a bench press with a lower weight can serve as alternative exercises until you develop the necessary strength and technique for chest dips.
