Chest Dips

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Use parallel dip bars (or an assisted dip machine if needed). If bodyweight dips are too challenging, use a resistance band or assistance to maintain good form. If you’re adding load, use a dip belt once you can complete clean reps through a full range.

Starting Position

Grip the bars firmly and press yourself up to the top position with arms straight. Set your shoulders down and back, chest lifted, and core braced. For a chest emphasis, lean your torso slightly forward and allow a small amount of elbow flare (not extreme). Bend your knees and cross your ankles behind you to keep your body stable.

Execution

Inhale and lower yourself under control by bending your elbows, keeping your torso slightly leaned forward. Descend until you feel a deep stretch across the chest and shoulders (typically when your upper arms are about parallel to the floor), staying within a pain-free range. Keep your shoulders depressed (don’t shrug). Exhale and press back up by driving through your hands, squeezing your chest and triceps to return to the top position without locking out aggressively. Repeat for the desired reps with smooth tempo.

Tips on doing this exercise

For more chest: lean slightly forward and think “chest to the bars.”

Keep shoulders down and stable—avoid shrugging at the bottom.

Lower with control (2–3 seconds) and avoid diving too deep if shoulders feel pinchy.

If you feel front shoulder discomfort, reduce depth, use assistance, or switch to push-ups/pressing variations.

Progress by adding reps first, then load—only when every rep stays clean.

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Common Mistakes

Dropping too fast and bouncing at the bottom

Shrugging shoulders up toward ears (loss of shoulder stability)

Staying too upright, turning it into a triceps-dominant dip (if chest focus is the goal)

Flaring elbows excessively or letting shoulders roll forward

Cutting range of motion short or forcing painful depth

Swinging legs or losing control of body position

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 6–12 reps (controlled, full range)

Strength focus: 3–5 sets of 3–6 reps (heavier or weighted, longer rest)

Accessory/pump: 2–4 sets of 10–15 reps (assisted if needed)
Rest 90–180 seconds for heavy sets; 60–90 seconds for moderate/accessory sets.

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