Weighted Bodyweight exercise

Chest Dip form, muscles worked, and workout tracking

The chest dip is a compound bodyweight movement that targets the lower pectorals, triceps, and anterior deltoids. By leaning the torso forward, it shifts the emphasis from the triceps to the chest, making it an effective exercise for building pressing strength and lower chest mass.

Chest Dip illustration

How to do Chest Dip

  1. 1Grip the parallel bars and lift yourself to the starting position with arms fully extended.
  2. 2Lean your torso forward at roughly a 30-degree angle and tuck your chin slightly toward your chest.
  3. 3Inhale as you lower your body by bending your elbows until you feel a deep stretch in the pectorals.
  4. 4Exhale and press through your palms to return to the starting position, focusing on squeezing the chest at the top.
  5. 5Maintain a controlled tempo throughout the movement and avoid using leg momentum to swing upward.

Related exercises

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bench Press (Smith Machine)

Chest · Machine

Cable Crossover

Chest · Cable

Track Chest Dip in Plates

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