Chest Dips
Chest dips overload the lower chest and triceps with just bodyweight (or added weight), making them one of the most effective gym exercises for pressing strength.
Equipment
Bodyweight (dip bars)
Difficulty
beginner
Sets & reps
3 sets · 8-12 reps
Muscles worked
Lower chest, Triceps, Front delts
A bodyweight pressing exercise performed on parallel bars, leaning forward to emphasize the lower chest alongside the triceps.
How to do it
- Grip the parallel bars and lift yourself to full arm extension.
- Lean your torso forward and let your legs bend behind you.
- Lower yourself under control by bending your elbows, keeping the forward lean.
- Descend until you feel a stretch in your chest, then press back up.
- Keep the forward lean consistent throughout to keep the emphasis on the chest.
Coaching tips
- The more you lean forward, the more chest involvement; staying upright shifts the work to the triceps.
- Add resistance with a dip belt once bodyweight dips become easy.
- Stop the descent once your shoulders reach the level of your elbows — going deeper strains the shoulder joint.
Common mistakes
- Staying too upright, which turns the movement into a triceps dip instead of a chest exercise.
- Dropping too low and straining the front of the shoulder.
Frequently asked questions
How do dips differ from bench press for chest training?
Dips train the chest through a deeper stretch and more triceps involvement, making them a good complement to pressing movements rather than a full replacement.
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