Muscles Worked
Learn more in the Chest training guide →
Primary
Chest
Secondary
Triceps
Front Delts
Highlighted muscles
How To Perform
- 1 Grip the parallel bars and support your weight with arms extended.
- 2 Lean your torso forward at roughly 15–30 degrees to emphasise the chest.
- 3 Lower yourself until you feel a deep chest stretch, typically when elbows are at 90 degrees.
- 4 Press back up to the starting position.
Form Cues
- ✓ Lean forward — this shifts the movement from tricep-dominant to chest-dominant.
- ✓ Control the descent — dips can stress the shoulder if performed recklessly.
- ✓ Feel the chest stretch at the bottom before pressing up.
Common Mistakes
- ✗ Staying too upright — this turns the movement into a tricep dip.
- ✗ Dipping too deep past 90 degrees — this can create excessive shoulder strain.
- ✗ Using momentum to bounce out of the bottom.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Chest Dip, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Chest Dip should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for chest. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Chest Dip target?
Chest Dip primarily targets the Chest. Secondary muscles include Triceps, Front Delts.
Is Chest Dip good for beginners?
Chest Dip is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Chest Dip, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.