Chest exercise

Chest Dip

How to do the Chest Dip with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Grip a parallel bar slightly outside shoulder-width level. Raise yourself so you can stand over the dip bar with your elbows fully extended. Simultaneously, tilt your body forward slightly and curl your legs. This will place your weight on your shoulders, elbows, and wrists.…
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Illustration showing the Chest Dip
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dip bar Dip bar
Technique

How to do the Chest Dip

  1. 1 Grip a parallel bar slightly outside shoulder-width level.
  2. 2 Raise yourself so you can stand over the dip bar with your elbows fully extended.
  3. 3 Simultaneously, tilt your body forward slightly and curl your legs. This will place your weight on your shoulders, elbows, and wrists.
  4. 4 Tilt your body a bit more and extend your chest forward to place your shoulders in a safer and more advantageous position.
  5. 5 Inhale and begin to lower yourself by breaking at the elbows. Maintain your body’s rigid position during the repetition. Lower yourself until you feel a good stretch in your pecs and then push through your elbows and exhale to get back to the top. Repeat.