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Chest

Chest Dip: Video Tutorial & Exercise Guide

Workout Chest Dip
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Abs
Equipment Required Bodyweight
Force Type Push
Mechanics Compound
Exercise Type Strength
Difficulty Intermediate

Chest Dip: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps
Abs

How to do the Chest Dip – Step-by-Step Guide

  • Step 1: Grip the parallel bars slightly wider than shoulder width. Raise yourself up so you can stand on the dip bar with your elbows fully extended. If dip bars support your legs, use them until you start your reps.
  • Step 2: At the same time, bend your body slightly forward and bend your legs. This shifts your weight to your shoulders, elbows and wrists.
  • Step 3: Lean your body a little more and stretch your chest forward to put your shoulders in a more secure and beneficial position.
  • Step 4: Inhale and start lowering yourself, collapsing your elbows. Maintain a fixed body position throughout the repetition.
  • Step 5: Lower your body until you feel your pectoral muscles stretch enough (usually until your elbows are at a 90-degree angle), then press your elbows to exhale and come back up.

Chest Dip Overview

Chest dips are one of the most excellent bodyweight exercises that work your pecs, shoulders, triceps, and core. The goal of this move is to catch onto the dip bar and keep your feet off the floor. Once in position, you must use your upper body muscles to descend (dip) and push back to the starting position.

Benefits of The Chest Dip

Chest dips are beneficial because they allow you to use your body for resistance instead of using external weights. So a dip on the go, at your local park, or at a crowded gym is great.

By changing the angle of your torso, you can enlarge your chest and triceps. A more upright torso shifts the focus to the triceps, and a more forward-leaning chest works more effectively.

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