Chest Dip
A bodyweight press that loads the lower chest and triceps hard. Add weight with a belt once 15 reps feel easy.
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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Also works
- Equipment
- Bodyweight, Parallel bars
- Level
- Intermediate
- Tempo
- Lower 2 s · Lift 1 s
How to do the chest dip
- 1Support yourself on parallel bars with straight arms.
- 2Lean your torso forward slightly and bend the knees, feet behind you.
- 3Lower until your upper arms are about parallel to the floor.
- 4Press back up to straight arms without swinging.
When to pick it: Pick it if your shoulders tolerate it, and stop short of any pinching at the front of the shoulder.
Form cues
- Lean forward for chest, stay upright for triceps
- Shoulders down, away from the ears
- Control the bottom
Common mistakes
- Dropping far below parallel with shoulder pain
- Shrugging the shoulders up
- Kipping with the legs
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
