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All exercises

Chest dip

Advanced

Chest dip is a compound bodyweight exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Position yourself on parallel bars with your arms fully extended and your body straight.
  2. 2Lower your body by bending your elbows until your shoulders are below your elbows.
  3. 3Push yourself back up to the starting position by straightening your arms.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Weighted straight bar dipWeight plate
  • Chest dip (on dip-pull-up cage)Bodyweight
  • Chest dip on straight barBodyweight
  • One arm dipBodyweight
  • Wide-grip chest dip on high parallel barsBodyweight
  • Assisted chest dip (kneeling)Machine

Easier variations

  • Assisted chest dip (kneeling)Machine
  • Assisted wide-grip chest dip (kneeling)Machine

Harder variations

  • Weighted straight bar dipWeight plate
Logged today · 2 min restChest dip

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More Chest exercises

  • Archer push upBodyweight
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band
  • Band decline chest pressResistance band