How to do Chest Dip
- Main muscle
- Chest
- Equipment
- Bodyweight
- Level
- Intermediate
- Type
- Strength
How to do it
- 1
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- 2
While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- 3
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
- 4
Repeat the movement for the prescribed amount of repetitions.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
Similar exercises
Barbell Bench Press
Chest · Barbell
Incline Barbell Bench Press
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Dumbbell Bench Press
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Incline Dumbbell Press
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Dumbbell Fly
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Cable Crossover
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Pec Deck Fly
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Body Part Split 5 Days
One body part per day: chest, back, shoulders, legs, arms. High volume per muscle once a week. The most familiar gym layout, suited to intermediate members who know the basics.
Muscle gain · Intermediate · Gym · 5 days a week · 8 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks
- Workout program
Wave Percentage Program 4 Days
One main lift per day: overhead press, deadlift, bench, squat. The main lift follows a four-week wave of fives, threes, and a deload, computed from 90% of the true max. Slow, long-lasting progress.
Strength · Intermediate · Gym · 4 days a week · 12 weeks