Chest exercise
Chest Dip
Dips with your torso leaning forward, shifting the work to the chest.
- Primary muscleChest
- Also worksTriceps
- EquipmentParallel bars
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Chest
- Triceps
- Parallel bars
How to do the Chest Dip
4 steps, in the order you do them.
- Get up on the parallel bars with your arms extended.
- Lean your torso forward and bring your feet back.
- Lower by bending your elbows slightly outward until you feel a stretch in your chest.
- Push up until your arms are extended, keeping the lean.
Muscles worked
Common Chest Dip mistakes
What goes wrong most often when you do the Chest Dip, and how to fix it.
The torso stays vertical and the work shifts to the triceps.
Lean your torso forward and take your feet back, with your elbows only slightly flared.
You go down until the shoulders end up well below the elbows.
Lower until you feel a stretch in your chest, with your shoulders near elbow height, and come back up from there.
The shoulders rise toward the ears in the top position.
At the top, press down into the bars to lower your shoulders before each rep.
Alternatives to the Chest Dip
They work the chest with other equipment, including options for training at home.
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Frequently asked questions
What muscles does the Chest Dip work?
The Chest Dip works mainly the chest. It also works the triceps and the front delts.