Chest Dip

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Chest Dip

This Body Weight Exercise is a variation of Tricep Dips that focuses more on your Chest Muscles with a Different Angle and Wider Base

Welcome to our Chest Dip Exercise Instruction Guide! 

On this page you’ll learn how to do this chest exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs, next Chest Workout, or next Body Weight Workout.

Have you seen our Best Chest Exercises list yet? See if this upper body exercise made the list! 

Exercise Summary

Exercise Name: Chest Dip
Main Muscle: Chest
Secondary Muscle(s): Deltoids, Triceps
Exercise Type: Compound, Push
Equipment Required: Dip Station

Exercise Description and Instruction:

This body weight exercise is a terrific chest exercise and variation of the more popular Tricep Dips. How are the two exercises different? During this lift, you lean forward about thirty (30) degrees and flare out your elbows as you lower your body. You will also use the bars that are angled outwards and slightly wider than the bars used for tricep dips. 

Like Tricep Dips, this lift is a great compound exercise that should be rotated into most Muscle Building and Fat Loss Workouts

To Perform This Exercise:

  1. At the gym’s dip station, hold your body at arms length above the bars. Look for bars that are angled outwards and slightly wider than what you would typically use for tricep dips. Usually a station will have a set of parallel bars for tricep dips and another set of bars for the Chest Dip.
  2. Lean forward about thirty (30) degrees.
  3. Inhale and slowly lower your torso by bending at the elbows and allowing them to flare out slightly. You should lower your body until your triceps are parallel to the bars or you feel a slight stretch in the chest.
  4. Exhale and push your body back up to the starting position while concentrating on using your chest.
  5. Squeeze your chest at the top of the movement for a second then repeat the movement for the desired number of repetitions.


  1. If you are not strong enough to complete a dip, build up your strength by doing negatives, using a dip machine, or weight assisted dip machine. You can also get a spotter to hold on to your feet and assist you.
  2. Make the exercise more difficult by attaching a weight plate to a weighted belt or holding a dumbbell between your feet.
  3. Concentrate on using your chest to complete the lift and squeezing your pecs at the top of the movement.

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

  • Close Grip Bench Press
  • Bent Over Row
  • Dumbbell Bench Press
  • Chin Ups and Pull Ups
  • Triceps Extension

Now that you’ve seen Chest Dip, which primarily target your pectorals, check out all of our different Chest Exercises. 

Or, check out these other pages of interest:

  • Weight Training Exercises
  • Chest Exercises Main Page and Best Chest Exercises List
  • Muscle Building Workouts
  • Fat Loss Workouts 

You’ve seen the Chest Exercises. Now access the Workout Routines. 
Start at our Home Page.

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