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Chest Dips

Learn how to properly perform the Chest Dips with this complete demonstration video.

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What is the Chest Dips?

The chest dips are a powerful compound exercise primarily targeting the pectoral muscles, triceps, and shoulders. Essential for building upper body strength and muscle mass, they suit various fitness levels and can be performed with different variations to adjust the intensity.

How to properly perform the Chest Dips

  1. Position yourself on parallel bars or dip bars with your hands placed slightly wider than shoulder-width apart.
  2. With your arms fully extended, lift your feet off the ground and cross your legs behind you.
  3. Lower your body by bending your elbows, leaning forward slightly, and allowing your chest to move towards the bars.
  4. Pause when your chest is level with or slightly below the bars.
  5. Push through your palms to straighten your arms and return to the starting position.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Calisthenics
Primary muscle
Secondary muscle(s)
Mechanics type

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