How to do the Chest Dip
Chest Dip is an advanced multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Chest Dip demonstration · © GymiaFit
Chest Dip at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Chest Dip step by step
- 1Position yourself on parallel bars with your arms fully extended and your body straight.
- 2Lower your body by bending your elbows until your shoulders are below your elbows.
- 3Push yourself back up to the starting position by straightening your arms.
- 4Repeat for the desired number of repetitions.
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Chest Dip — questions
What muscles does the Chest Dip work?
The Chest Dip primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Chest Dip?
None — the Chest Dip uses your bodyweight only, so it works at home with nothing but floor space.
Is the Chest Dip suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Chest Dip?
Chest Dip On Straight Bar, Full Planche Push-up, Incline Push Up Depth Jump train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Chest Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.