Body weight
Chest dip
Chest dip mainly works your chest and triceps. It also helps your front shoulders.
Step by step
- Hold yourself above the bars, arms straight, lean forward slightly.
- Lower slowly until you feel a stretch in your chest.
- Push back up, squeezing your chest at the top.
What you should feel
A stretch in your chest, then a squeeze as you push up; your shoulders should not pinch.
Common mistake
Dropping too deep strains the shoulders; stop when your upper arms are about parallel to the floor.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Dumbbell bench pressChest
Incline dumbbell pressChest, Front shoulders
Dumbbell floor pressChest, Triceps
Deficit push-up (hands on dumbbells)Chest
Pec deck flyChestQuestions
What muscles does the chest dip work?
Chest dip mainly works your chest and triceps. It also helps your front shoulders.
Can I do the chest dip at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the chest dip?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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