Chest Dip
Chest
Bodyweight & Reps
Bodyweight
Chest dips target the lower chest, triceps, and anterior deltoids. Lean forward slightly to emphasize the chest. A versatile bodyweight compound movement that builds pressing strength.
How to Do Chest Dip
- Lean your torso forward at about 30 degrees to shift emphasis to the chest
- Lower yourself until your upper arms are at least parallel to the floor for a full stretch
- Keep your elbows flared slightly outward rather than tucked tight to your body
- Press up explosively while maintaining the forward lean — don't go vertical
Form Cues
- Lean your torso forward at about 30 degrees to shift emphasis to the chest
- Lower yourself until your upper arms are at least parallel to the floor for a full stretch
- Keep your elbows flared slightly outward rather than tucked tight to your body
- Press up explosively while maintaining the forward lean — don't go vertical
Common Mistakes to Avoid
- Staying too upright, which shifts the load to the triceps instead of the chest
- Not going deep enough — partial reps reduce chest activation significantly
- Letting your shoulders shrug up toward your ears at the bottom instead of keeping them depressed
Muscles Worked
Primary
Pectoralis Major (Sternal)
Pectoralis Major (Costal)
Secondary
Triceps Brachii
Anterior Deltoid
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the chest dip work?
Chest dips primarily target the lower pectoralis major (sternal and costal heads), with significant secondary work from the triceps brachii, anterior deltoids, and serratus anterior.
How many chest dips should I be able to do?
Beginners should aim for 5-8 reps, intermediates 10-15 reps, and advanced lifters 15-20+ reps or add weight via a dip belt. If you can't do one yet, start with machine-assisted dips.
Chest dips vs push-ups — which is better?
Chest dips provide a deeper stretch and heavier loading potential (especially with added weight), while push-ups are more accessible and can be done anywhere. Dips are better for building lower chest mass.
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