Chest Dip Video & Instructions

Chest Dip video exercise guide. On this page you'll learn how to do a Chest Dip using the correct technique. Below you'll find the Chest Dip video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

Learn more about how to build muscle, burn fat and build the solid body you want right here on Muscle and Strength! Check out our articles, supplements, and diet sections to learn more about nutrition. See our workouts section for a huge range of workout routines, and for the motivation you need to keep going check out the Muscle and Strength forum.

Exercise Instructions:

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 check more in the exercise. Jump up and take your bodyweight. Cross your legs at the ankles and lean forward. Keeping your elbows in, slowly lower your body until your shoulders are about level with your elbows. Pause, the push back up to the starting position. Don't lock out your elbows, then repeat the movement.

Tips:

There's no need to dip down too far, dipping down lower than when your elbows are level with your shoulders puts unnecessary strain on your shoulder joints. It's important to lean to emphasize the chest in this movement. The more "straight up" your body is, the more the triceps will be involved.