What muscles does the Chest Dip work?

The Chest Dip mainly works the chest and triceps.

What equipment do you need for the Chest Dip?

None: it is a bodyweight exercise.

How many sets and reps of the Chest Dip?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Chest Dip?

Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Chest Dip

Lean the torso forward and lower until the shoulders drop below the elbows, then press to lockout.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Triceps
Equipment: Bodyweight
Movement: Push

How to do the Chest Dip

The chest dip lowers and presses your bodyweight on parallel bars while your torso leans forward. That lean shifts work toward the lower chest, while a more upright dip puts more on the triceps.

Set up

1Grip parallel bars and jump or step up to straight arms.
2Lean your torso forward about 20 to 30 degrees and bend your knees slightly behind you.

The movement

1Lower by bending your elbows, letting them move slightly out from your body.
2Descend until your shoulders are slightly below your elbows or you feel a stretch across your chest.
3Press back up while holding the forward lean.
4Finish with straight arms and shoulders pressed down.

Cues

Chest over your hands
Shoulders away from your ears
Control the bottom
Press to straight arms

Common mistakes

Sinking deeper than you can control.: Stop at a depth where your shoulders stay comfortable and you can reverse smoothly.
Shoulders shrugging up toward the ears.: Push your shoulders down before each rep and keep them there.
Bouncing out of the bottom.: Pause briefly at the bottom before pressing.

Also works: Front delts, Pec minor, Core

Make it easier

Use the Machine Assisted Dip, which takes part of your bodyweight.

Make it harder

Move to the Ring Dip, or add weight with a dip belt.

Work only to the depth your shoulders tolerate without pinching; there is no need to sink to the bottom of your range under load.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the chest, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Chest Dip work?: The Chest Dip mainly works the chest and triceps.
What equipment do you need for the Chest Dip?: None: it is a bodyweight exercise.
How many sets and reps of the Chest Dip?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Chest Dip?: Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Program it for your clients

Coaches add the Chest Dip to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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