How to Do the Chest Dips
The chest dip has you lean forward on parallel bars and lower your body, working your lower chest, shoulders and triceps. It is an intermediate bodyweight lift that can be loaded with a belt as you get stronger.
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Muscles worked
Primary
- Chest
Secondary
- Triceps
- Shoulders
How to do the Chest Dips
- 1
Grip parallel bars and lift yourself up with straight arms.
- 2
Lean your torso forward and tuck your chin slightly.
- 3
Bend your elbows and lower your body slowly.
- 4
Go down until your upper arms are about parallel to the floor, or until you feel a stretch in your chest.
- 5
Keep your elbows slightly flared.
- 6
Press back up to straight arms.
- 7
Keep your shoulders down.
Form cues to remember
- Lean your chest forward
- Elbows slightly flared
- Lower under control
- Shoulders down, no shrug
Chest Dips video tutorial
Common mistakes
Going too deep
Stop at about parallel if your shoulders feel strained.
Staying upright
Lean forward to shift the work onto your chest.
Swinging your legs
Brace your core and lower under control.
Shrugging
Keep your shoulders down and back.
Sets and reps
| Muscle growth | 3–4 sets of 6–12 reps, 90 seconds rest |
|---|---|
| Strength | 3–5 sets of 4–8 reps with added weight, 2 minutes rest |
| Endurance | 2–3 sets of 10–15 reps |
Deep dips can strain your shoulders, so lower only to a comfortable depth. Use an assisted version or bench dips if you cannot control the movement.
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Chest Dips FAQ
Chest dips vs tricep dips?
Leaning forward shifts work toward your chest, while staying upright shifts it toward your triceps. Both use the same bars.
How deep should I go on dips?
Lower until your upper arms are about parallel to the floor. Going deeper stresses the shoulders and is not necessary for most lifters.
How do I get my first chest dip?
Use an assisted machine or bands, or practice lowering slowly from the top. Work up to full reps.
