You are here

Chest Dip Video Guide

Average: 3.7 (43 votes)
3.7 5 43

Exercise Profile

  • Shoulders, Triceps
  • Strength
  • Bodyweight
  • Compound
  • Push
  • Beginner

Click to Enlarge

Click to Enlarge
Chest Exercises Diagram

Exercise Instructions

  1. The chest dip is an awesome mass builder for the chest, shoulders and triceps. Grasp the dip bars with your palms facing in. If you can adjust the width of the bars, adjust them to slightly outside shoulder width to emphasize the chest more in the exercise.
  2. Jump up and take your bodyweight.
  3. Cross your legs at the ankles and lean forward. This is your starting poition. 
  4. Keeping your elbows in, slowly lower your body until your shoulders are about level with your elbows.
  5. Pause, then push back up to the starting position. Don't lock out your elbows.
  6.  Now repeat the movement for the desired amount of reps. 

Chest Dip Tips:

  1. There's no need to dip down too far. When your shoulders are level with your elbows it puts unnecessary strain on your shoulder joints. 
  2. Lean forward to emphasize your chest in this movement. The straighter your body is, the more your triceps will be involved.  
Related Supplements View all Top Supplements

Comments (23)

Add a comment

No Profile Pic
asad
Posted Tue, 03/20/2012 - 04:00

how to use dips

  • 42
  • 51
No Profile Pic
Karlene
Posted Tue, 04/17/2012 - 16:28

If I am a true beginner and have no real strength in my shoulders or arms, can I just try to hold myself up for a period of time?

  • 56
  • 39
No Profile Pic
Christian
Posted Fri, 04/27/2012 - 20:24

There are machines that are made to assist pull-ups and dips. Try those instead of the traditional dip bar.

  • 45
  • 44
No Profile Pic
Aslam
Posted Thu, 04/19/2012 - 05:42

I do not have that equipment to do chest dips. Any other options to do chest dips without that equipment

  • 58
  • 41
No Profile Pic
Gordon
Posted Mon, 05/06/2013 - 00:37

Get a workout buddy and have them cradle you lower legs in their hands to give you the little extra to get you over the top. Works good while building up strength on the pull up bar as well.

  • 43
  • 47
No Profile Pic
FeAr3D
Posted Mon, 05/06/2013 - 17:11

Use two sturdy dining table chairs.

  • 49
  • 35
No Profile Pic
niajhay
Posted Sun, 08/04/2013 - 08:12

Chair dips

  • 50
  • 51
No Profile Pic
Jack
Posted Thu, 09/11/2014 - 18:42

You can use two high-back chairs. You want the back of the chair to be as straight as possible to prevent the chairs from tipping towards you when you dip down.

  • 5
  • 7
No Profile Pic
esy e
Posted Thu, 05/03/2012 - 06:21

yeah use your couch and another seat

  • 34
  • 40
No Profile Pic
bradley
Posted Sat, 05/05/2012 - 14:00

I do exatly the same as you. Is doing it that way just as effective as using those rigs at the gym?

  • 46
  • 48
No Profile Pic
CrystalRose
Posted Mon, 09/03/2012 - 20:41

Is there a subsitute for using the dip equipment? I do not have access to a gym and do not have this type of equipment.

  • 42
  • 40
No Profile Pic
MostafaKamel
Posted Sun, 09/16/2012 - 09:15

if i can't Do chest Dip what Else i do

  • 36
  • 39
No Profile Pic
Ian
Posted Wed, 09/19/2012 - 12:44

I started doing this routine a month ago and I have moved from a max of 7 to a max of 12! This full routine is awesome. I cant believe the changes that have come in only a months time!!

  • 39
  • 28
No Profile Pic
Donna
Posted Sat, 10/06/2012 - 00:48

I am a beginner is there an alternate exercise that will give me the same results of the chest dip

  • 41
  • 32
No Profile Pic
Shawn
Posted Fri, 10/12/2012 - 21:11

Would doing seated chest dips provide the same benefits?

  • 30
  • 43
No Profile Pic
Shawn
Posted Tue, 10/16/2012 - 17:50

Will seated chest dips work the same?

  • 31
  • 34
No Profile Pic
Rajesh Kumar ( ...
Posted Mon, 01/07/2013 - 15:41

I think it is good for to increase shoulder power.

  • 35
  • 53
No Profile Pic
shabaka
Posted Sun, 04/14/2013 - 19:11

I use two folding work horses ($30.00 at Lowes) to do dips. They fold away when I done with them and they can easily support my 220+ body frame.

  • 39
  • 45
No Profile Pic
John
Posted Sun, 10/06/2013 - 06:32

I am a beginner, how much time should be taken between sets???

  • 23
  • 21
No Profile Pic
Kiran
Posted Tue, 11/05/2013 - 06:12

i know this is hard for most of guys out there! but this is my fav Exercise,,, i can do it 130 continuously in one set(i know its hard to believe but it's true-- i thought i cd do more than tht),...
The reason why i typed this post is i m doing it with maximum leaning to down wards ,, and at above instruction there is written its already puts unnecessary weight to shoulders, but i think as far u lean down below ur elbow lvl its far intresting of shoulders exercise Or is it wrong any suggestion from experienced person wd be appreciated !! thanks.

  • 9
  • 21
No Profile Pic
Ralph Blumenthal
Posted Fri, 11/08/2013 - 14:42

Would it be ok to do dips every day. I am presently doing about 26dips, 3 sets every day. Do I need to rest every other day?

  • 23
  • 16
No Profile Pic
Brett
Posted Mon, 03/17/2014 - 20:21

I am just recovering from a serious lower back injury. I love chest dips and was using a dip belt with 70lbs. on it. this was close to 300 lbs resistance for 6 to 8 reps. I used great form but I think it may have been the way the dip belt put unnatural weight on my lower back. I am back at the gym now and working twice as hard. I am trying to get some good opinions on whether I should go back to dips but with no weight ? Throw your opinions at me, that is why I am on here.

  • 7
  • 10
No Profile Pic
Sylvia
Posted Sun, 09/21/2014 - 15:46

An alternative to the chest dip is either the Decline Barbell or Dumbbell Bench Press. Also, Incline Barbell or Dumbbell Press, Pushups, Barbell Incline Bench Press - Medium Grip and Dumbbell Flyes. Hope these help you out guys and good luck on all you do! ;-)

  • 6
  • 8

Add new comment