How to do the Chest Dip
- Grip the handles and lift yourself up, arms fully extended.
- Lean slightly forward and lower yourself slowly by bending your elbows.
- Continue down until you feel a stretch in your chest, then push back up.
- Return to the starting position with your arms straight again.
Full technique — 6 steps
- Grip the parallel handles and support yourself at the top with elbows straight and shoulders set down.
- Lean your torso slightly forward and let your legs angle behind you to keep the chest emphasized.
- Inhale, tighten your stomach, and begin lowering by bending your elbows and shoulders together.
- Descend under control until your upper arms reach about parallel or your chest reaches a strong stretch.
- Keep the forward lean as you drive through the handles and press your body upward.
- 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
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
- Easier Bench Dip with Knee Raise
- This exercise Chest Dip
Too hard for now? Start with the Bench Dip with Knee Raise.
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).
