Chest Dips
The chest dip is a bodyweight compound exercise on parallel bars. You lower and press your whole body, leaning forward so the work lands mainly on your chest, with your triceps and the front of your shoulders helping. It suits lifters who can already do a few controlled press-ups and want a tougher way to build upper-body pressing strength. Beginners can build up to it with slow lowering reps.
Muscles worked
The Chest Dips mainly works your chest, with your triceps and anterior delts helping.
Setting up
- Check the dip station is stable and the bars are level. If the bars are adjustable, start with a width that lets your hands sit roughly just outside your shoulders. Wider bars put a little more emphasis on the chest.
- Stand between the bars and grip them with your palms facing inwards. Use a step or a small hop to get up, rather than pulling yourself up awkwardly.
- Press up until your arms are straight, then pull your shoulders down and away from your ears. Bend your knees and cross your ankles behind you.
- Lean your chest forward slightly. This is your starting position for every rep.
How to do the Chest Dips
- Start at the top with your arms straight, your shoulders down and your chest leaning slightly forward over your hands.
- Take a breath in and begin to lower by bending your elbows. Let them travel back and a little out, not straight behind you.
- Keep your torso tilted forward as you lower for about 2 to 3 seconds. You should feel a stretch across the chest.
- Stop when your upper arms are roughly parallel to the floor. Go no deeper than is comfortable for your shoulders.
- Press firmly through your palms and think about driving the bars down and slightly together, so your chest does the work.
- Breathe out as you rise, and finish with your arms straight and your shoulders still down before starting the next rep.
Form tips
- Keep your forward lean the same on every rep. If you drift upright, the effort moves onto your triceps and away from your chest.
- Grip the bars firmly and keep your wrists stacked over your forearms. Do not let your hands roll back.
- Think about pushing your shoulders away from your ears at the top, rather than letting them creep up.
- Lower slowly and pause for a beat at the bottom. Controlled reps are harder and more useful than fast, bouncing ones.
- Keep your legs still and tucked behind you. If you are swinging, the weight is too hard or you are rushing.
Common mistakes
Dropping too deep
Stop when your upper arms reach parallel to the floor. Sinking far below that can leave your shoulders feeling pinched, so only go deeper if it is comfortable and you stay in control.
Staying too upright
Tilt your chest forward over your hands and bend your knees so your feet sit behind you. This keeps the effort on your chest instead of turning it into a triceps exercise.
Shrugging up to your ears
At the top, press the bars down and pull your shoulders away from your ears. If you cannot hold that position at the bottom, shorten the range slightly or choose an easier variation.
Swinging and bouncing out of the bottom
Lower for 2 to 3 seconds and pause briefly at the bottom before pressing. If you cannot do that, work on slow lowering reps only until you are stronger.
Sets and reps
| Build strength | 4-5 sets of 3-6 reps with added weight on a dip belt, 2-3 minutes rest. Only add load once you can do 10 or more clean bodyweight reps. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, 60-90 seconds rest. Stop each set with a rep or two left in reserve. |
| Fat loss and general fitness | 2-3 sets of 8-15 reps, 45-60 seconds rest, as part of a full-body session. Use an easier variation if your form slips. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Chest Dips alternatives
Machine taken, or want some variety? These work the same main muscles.
Chest Dips FAQs
Do chest dips work chest or triceps?
Both, but the balance depends on your position. Leaning your torso forward and flaring your elbows slightly puts more of the work on your chest, while staying upright shifts it towards your triceps. Your front delts help in either case.
How do I get better at chest dips if I can't do one yet?
Start with slow lowering reps. Step up to the top position, lower for 3 to 5 seconds, then step back up and repeat for 3-5 sets of 3-5 reps. A resistance band looped over the bars and under your knees can also help, and press-ups will build your strength alongside.
How low should I go on a chest dip?
Lower until your upper arms are about parallel to the floor, with your chest leaning forward and your shoulders feeling comfortable. Going deeper is not necessary and can feel uncomfortable. If you feel pain at any point, stop and get it checked.
Track your Chest Dips progress
GymTracker builds your plan, pre-fills the weight from last time and tells you when to go up. Free.
Start free