Exercise Name: Chest Dip
Main Muscle: Chest
Secondary Muscle(s): Deltoids, Triceps
Exercise Type: Compound, Push
Equipment Required: Dip Station

Chest Dip Instructions

The chest dip is a terrific bodyweight exercise is a terrific chest exercise. During the chest dip, you lean forward about thirty (30) degrees and flare out your elbows as you lower your body. You will also use the bars that are angled outwards and slightly wider than the bars that are typically used for tricep dips. Usually a station will have a set of parallel bars for tricep dips and another set of bars for chest dips.

Chest Dips are a great compound exercise that should be rotated into most muscle building and fat loss workouts.

How to Perform the Chest Dip

  1. At the gym’s dip station, hold your body at arms length above the bars. Look for bars that are angled outwards and slightly wider than what you would typically use for tricep dips. Usually a station will have a set of parallel bars for tricep dips and another set of bars for chest dips.
  2. Lean forward about thirty (30) degrees.
  3. Inhale and slowly lower your torso by bending at the elbows and allowing them to flare out slightly. You should lower your body until your triceps are parallel to the bars or you feel a slight stretch in the chest.
  4. Exhale and push your body back up to the starting position while concentrating on using your chest.
  5. Squeeze your chest at the top of the movement for a second then repeat the movement for the desired number of repetitions.

Chest Dip Tips

  1. If you are not strong enough to complete a dip, build up your strength by doing negatives, using a dip machine, or weight assisted dip machine. You can also get a spotter to hold on to your feet and assist you.
  2. Make the exercise more difficult by attaching a weight plate to a weighted belt or holding a dumbbell between your feet.
  3. Concentrate on using your chest to complete the lift and squeezing your pecs at the top of the movement.