Chest dips are performed on parallel bars with the torso leaning forward and the elbows slightly flared, which shifts most of the load from the triceps to the lower chest. You lower the body under control until the upper arms are about parallel to the floor and then press back up.
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3
Sets
12
Reps
Bodyweight
Equipment
6.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Lower chest
➕
Secondary
Triceps
📋 How To Perform Chest Dips
1
Grip parallel bars, lean your torso forward, legs bent behind you.
2
Lower yourself by bending your elbows, letting them flare slightly outward.
3
Go down until you feel a stretch across your chest.
4
Press back up, focusing on chest contraction rather than triceps.
5
Leaning forward more shifts emphasis onto the chest.
💡 Benefits of Chest Dips
Builds the lower chest, the front shoulders and the triceps using your own body weight, and lets you add weight with a belt as you progress. It is a strong complement to bench pressing and decline movements.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps after your main chest press, leaning forward about 30 degrees and flaring the elbows slightly. Use assisted dips if you cannot control a full set yet.
⚠️ Common Mistakes to Avoid
Staying upright, which shifts the work to the triceps
Dropping too deep and straining the shoulders
Swinging the legs to create momentum
✅ Pro Tips
Lean the torso forward about 30 degrees and look slightly down
Lower until the upper arms are about parallel to the floor, then press up smoothly
🛡️ Safety Notes
The deep bottom position strains the shoulders and the sternum area. Build up with shallow reps and stop if the front of the shoulder pinches.
🔁 Progressions & Regressions
Make it harderadd weight with a belt or slow the tempo.
