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Last updated February 2, 2026
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chest
Chest Dip
Lean your torso forward slightly to shift focus to your chest. Lower yourself until you feel a good stretch in your pecs, then press back up. Keep your elbows slightly flared, not tucked.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a dip station with parallel bars.
- Stand between the bars and grasp them with your palms facing inward.
- Step 2Position Your Body
- Jump or step up to the bars, supporting your body weight with your arms.
- Keep your legs straight or slightly bent and cross your ankles behind you.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body.
- Keep your shoulders down and back, avoiding any hunching.
- Step 4Lower Your Body
- Bend your elbows to lower your body slowly.
- Keep your elbows close to your body and lean slightly forward as you descend.
- Step 5Reach the Bottom Position
- Lower yourself until your upper arms are parallel to the ground or slightly below.
- Ensure that your shoulders are not rising towards your ears.
- Step 6Push Back Up
- Press through your palms to lift your body back to the starting position.
- Straighten your arms while keeping your elbows slightly bent at the top.
- Step 7Repeat
- Perform the desired number of repetitions, maintaining proper form throughout.
- Step 8Finish the Exercise
- After completing your reps, carefully step down from the dip station.
- Take a moment to stretch your arms and shoulders.