Chest Dips: How-to, Tips & More
The Chest Dips is a intermediate compound exercise for your chest. You do it with dip bars. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Chest Dips
- Support yourself on the dip bars with straight arms.
- Lean your torso forward and let your elbows flare slightly.
- Lower until your shoulders are just below your elbows.
- Press back up.
Chest Dips tips
- Leaning forward puts the work on the chest. Upright moves it to the triceps.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dip bars
Type
Compound
Chest Dips alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Chest Dips work?
The Chest Dips mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Chest Dips good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Chest Dips?
You need dip bars.
Add Chest Dips to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon