Exercise Library
Chest Dip
The chest dip is performed on parallel bars with a forward torso lean, lowering and pressing the entire bodyweight. The lean and deeper elbow flare shift the emphasis onto the lower pectorals, with the triceps, front delts and serratus sharing the load. It is one of the most effective bodyweight chest builders, and strong lifters progress it by adding weight on a dip belt once sets of 10 to 12 clean reps become easy.
Primary muscle
Chest (pectorals)
Secondary muscles
front deltoids, triceps, serratus anterior
Equipment
Bodyweight
Category
Chest
How to Do the Chest Dip
- Grip parallel bars roughly shoulder width apart and press up to a straight-arm support position.
- Lean your torso forward 20 to 30 degrees, tuck your chin slightly, and bend your knees behind you.
- Bend your elbows and lower your body until your upper arms are about parallel to the bars, feeling a stretch across the chest.
- Keep the descent controlled and inhale on the way down.
- Press back up by driving your hands into the bars, maintaining the forward lean so the chest keeps working.
- Lock the elbows at the top without letting your shoulders shrug toward your ears.
- If bodyweight is too hard, use a band looped over the bars under your knees, or the assisted dip machine.
Common Mistakes
- Staying bolt upright: a vertical torso turns the dip into a triceps exercise; the forward lean is what makes it a chest movement.
- Sinking too deep: dropping until the shoulders are far below the elbows overloads the shoulder capsule, especially with added weight.
- Kipping or bouncing: swinging the legs to rebound out of the bottom removes chest tension and is the fastest way to irritate the sternum and shoulders.
- Adding a dip belt too early: load only after you own 10 to 12 strict bodyweight reps with a full, pain-free range.
Track This Exercise in the App
Log your chest dip sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.