Chest Dip
Chest Dip is ready for real load and honest reps and works as a chest-day opener.
How to do Chest Dip
- For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
- Repeat the movement for the prescribed amount of repetitions.
Chest Dip Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Chest Dip Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Chest Dip
Swap Chest Dip For
Chest Dip — Frequently Asked Questions
How do you do the Chest Dip?
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Chest Dip work?
The Chest Dip primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Chest Dip should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Chest Dip good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Chest Dip?
Try the Barbell Front Raise And Pullover, Dumbbell One Arm Decline Chest Press or the Cable Standing Up Straight Crossovers. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
