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Home > Build Chest Muscles > Chest Dips

Chest Dips

This is an awesome bodyweight only chest exercise for adding strength and shape to the pectorals. It's most commonly performed between parallel bars and requires a good amount of upper body strength to hold and lift your own body weight.

Take a look at this exercise instructions below which includes a great video demo of how it should be done.



disclaimer advice

CHEST DIPS
Exercise Type Primary Movers Secondary Movers
Compound /
Body Weight 		Pectorals Biceps, Front Delts, Lats
Exercise Description:

1). Grip the parallel bars with your palms facing each other. Keep your arms straight and bend your legs at the knee, crossing your legs at the ankle to give greater support.

2). With control, bend your arms allowing your elbows to move either side of your torso and lower down with your body leaning slightly forward.

3). Slowly push back up to the start position avoiding locking your elbows out and repeat.
Video:
Exercise Tips:

  • Bending your legs and crossing them at the ankle can result in a better strength increase and also provides a lot more stability and balance throughout the execution.

  • Make sure that your not just doing partial dips.. you cheater ;-). To perform a full chest dip, you must lower your body so that your chest is lower than your elbows. If you find this difficult to do then you can start with partial dips and gradually lower over time until you're stronger and comfortable completing full dips.

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    Exercise Variations:

    For such as simplistic weight training exercise, the chest dip has a few different variations such as:

  • Weighted dips – This is recommended for those who have advanced strength and experience with chest dips. If you are comfortable performing at least 12 'full' dips in a row then you can introduce a weighted belt to increase the difficulty and increase your strength.

  • Using other equipment – Dips don't always have to be performed on parallel bars. Other equipment can be used to achieve the same goal such as bench dips, ring dips or even using two chairs.

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