# Chest Dip

A bodyweight dip variation targeting the lower chest, triceps, and front delts. Used to build pressing strength and chest-focused upper-body size.

- Intermediate · Compound
- Equipment: Dip station
- HD video: https://media.seto.fit/exercises/chest-dip/video/male.mp4
- HTML: https://seto.fit/exercises/chest-dip/

## Muscles worked

- Lower chest: 9/10
- Triceps: 8/10
- Front delts: 6/10

## How to do the Chest Dip

1. Grip the handles and lift yourself up, arms fully extended.
2. Lean slightly forward and lower yourself slowly by bending your elbows.
3. Continue down until you feel a stretch in your chest, then push back up.
4. Return to the starting position with your arms straight again.

### Full technique — 6 steps

1. Grip the parallel handles and support yourself at the top with elbows straight and shoulders set down.
2. Lean your torso slightly forward and let your legs angle behind you to keep the chest emphasized.
3. Inhale, tighten your stomach, and begin lowering by bending your elbows and shoulders together.
4. Descend under control until your upper arms reach about parallel or your chest reaches a strong stretch.
5. Keep the forward lean as you drive through the handles and press your body upward.
6. Finish at the top with elbows straight and your shoulders kept down away from your ears.

## Common mistakes

- Staying too upright throughout
- Shrugging shoulders toward ears
- Cutting the bottom short
- Swinging legs for momentum
- Elbows drifting excessively wide

## Form cues

- Lean forward slightly
- Keep shoulders down
- Lower chest first
- Press through the palms

## How much to do

- **Strength** (good fit): 4–5 sets of 4–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bench Dip with Leg Curl](https://seto.fit/exercises/bench-dip-with-leg-curl/) — 40% of bodyweight
- Easier: [Bench Dip with Knee Raise](https://seto.fit/exercises/bench-dip-with-knee-raise/) — 55% of bodyweight
- **This exercise: Chest Dip — 100% of bodyweight**

## Quick answers

### What muscles does the Chest Dip work?

Primary: Lower chest 9/10. Also works: Triceps 8/10, Front delts 6/10.

### When should I do the Chest Dip in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Chest Dip?

Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 1 min, 3–4 reps in reserve.

### What is an easier version of the Chest Dip?

Bench Dip with Knee Raise (55% of bodyweight), Bench Dip with Leg Curl (40% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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