Chest dips are a powerful bodyweight exercise that primarily target the chest, triceps, and shoulders. By adjusting your torso angle, you can emphasize the chest more than the triceps, making this movement an excellent choice for building upper-body strength and muscle definition.

Instructions

Setup

• Find parallel bars or dip bars and grip them firmly with palms facing inward.

• Jump or step up so your arms are fully extended, supporting your body weight.

• Keep your core tight and legs either bent behind you or slightly extended forward.

Starting Position

• Lean your torso slightly forward to place more emphasis on the chest.

• Keep your elbows flared outward at about 45 degrees rather than tucked completely to your sides.

Lowering Phase

• Inhale as you slowly lower your body by bending your elbows.

• Descend until your upper arms are parallel to the floor (or slightly deeper if your flexibility and shoulder health allow).

• Keep your head neutral and avoid shrugging your shoulders.

Pushing Phase

• Exhale as you push yourself back up by straightening your elbows.

• Focus on squeezing your chest at the top of the movement.

• Avoid fully locking out your elbows to maintain constant tension.

Repeat

• Perform the desired number of repetitions with proper form.

Tips for Proper Form

• Warm Up First: Prepare your chest and shoulders with dynamic stretches or light exercises like push-ups.

• Control the Movement: Perform each rep with a smooth, controlled tempo.

• Adjust Depth Carefully: Go as low as is comfortable—avoid shoulder pain or overextension.

• Avoid Swinging: Keep your body stable; don’t rely on momentum.

• Progress Gradually: Start with assisted dips using a band or machine if needed; add weight with a dip belt or dumbbell for progression.

• Maintain Proper Posture: Engage your core, lean forward moderately, and avoid arching your back.

• Frequency: Include chest dips 1–3 times per week based on your training split and recovery.

Benefits of Chest Dips

• Builds chest size and strength, especially the lower chest.

• Strengthens triceps and shoulders for pressing power.

• Improves functional upper-body strength using bodyweight resistance.

• Can be scaled easily for beginners (assisted dips) or advanced lifters (weighted dips).

• Enhances performance in bench press, push-ups, and overhead pressing movements.

• Helps develop a broad, aesthetic upper body by targeting neglected chest fibers.

Conclusion: Chest dips are one of the best compound exercises for developing the chest, triceps, and shoulders. By leaning forward, controlling the movement, and gradually progressing, you’ll unlock serious upper-body growth and strength.