Chest dip exercise
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Chest dip

Exercise details

  • Target muscle: Lower Pectoralis Major
  • Synergists: Anterior Deltoid, Triceps Brachii, Upper Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi, Teres Major
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Mount a wide dip bar using an oblique grip (the bar should run diagonally across your palms).
  2. Straighten your elbows, lean forward, and flex your hips and knees slightly.


  1. Inhale as you bend your arms and lower your body until you feel a mild stretch in your chest or shoulders. As you descend, allow your elbows to flare out to the sides a little.
  2. Exhale as you push your body back up to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The chest dip is a major compound bodyweight exercise that is fantastic for building the strength and size of the upper body, especially the lower pectoralis major, anterior deltoids, and triceps brachii.
  • The chest dip looks similar to the triceps dip. The difference is that, in the chest dip, you lean forward and flare out your elbows, whereas in the triceps dip, you keep your body upright and elbows tucked in. Leaning forward and flaring out your elbows targets your lower pectoralis major, whereas keeping your body upright and elbows tucked in targets your triceps brachii.
  • To make the chest dip easier, use an assisted dip machine. If you have no access to an assisted dip machine, tie a resistance band to the dip bar and create a loop that you can step in with one foot. As you perform the chest dip, you should feel the band assisting you as you push your body back up.
  • To make the chest dip more difficult, hold a dumbbell between your feet or add weights to a dip belt.
  • See also the push-up, the machine-assisted chest dip and incline push-up on a box.

Chest dip video


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