Chest Dip

Muscles worked

Setup

1. Grip the parallel bars with your palms facing inward and arms fully extended.
2. Lean your torso forward at approximately a 30-45 degree angle to shift the mechanical load from the triceps to the chest.
3. Cross your ankles and bend your knees slightly to stabilize your lower body and maintain the forward tilt.

How to do it

1. Inhale as you slowly lower your body by bending the elbows, allowing them to flare slightly outward rather than keeping them tucked.
2. Continue the descent until you feel a deep stretch in your pectorals, aiming for a depth where your shoulders are slightly below your elbows.
3. Exhale as you press back up to the starting position by forcefully contracting your chest and triceps.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a powerful 1-second concentric (lifting) phase.

Form checklist

• Keep your shoulders pulled down and back (scapular depression) to protect the shoulder joints.
• Maintain the forward lean throughout the entire set; do not return to a vertical position at the top.
• Avoid locking your elbows aggressively at the top to keep constant tension on the chest muscles.
• Keep your core engaged to prevent your body from swinging or using momentum.

Pro tips

• Imagine trying to 'squeeze the bars together' as you press upward to maximize pectoral recruitment through horizontal adduction.
• Focus on the deep stretch at the bottom of the movement, as this is where the chest fibers are most heavily recruited.

Make it harder

• Add a weighted belt or hold a dumbbell between your feet to increase resistance once bodyweight reps become easy.
• Incorporate a 3-second pause at the bottom of each rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the chest dip work?

The chest dip primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the chest dip?

The chest dip requires no equipment — just your body weight.

Is the chest dip good for beginners?

The chest dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps