Chest dip
Chest . Triceps . Front delts
Lean forward, lower until the shoulders are below the elbows.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentMachine
Also worksTriceps, Front delts
Recommended3-4 sets x 6-12 reps, rest 90-120 s
Who it suits AgeAny BMI< 32 SexAny HeightAny WaistAny
Hard at higher body weight; use assisted-dip or band support, and avoid sinking too deep if the shoulders strain.
- Purpose
- A bodyweight push that loads the lower chest and triceps hard.
- Setup
- Grip parallel bars, lean the torso forward, knees bent.
- Common mistakes
- Dipping too shallow or shrugging the shoulders up.
- Easier
- Use an assisted dip machine or a band for support.
- Harder
- Add weight with a belt or slow the lowering.
- Safety
- Avoid sinking too deep if it strains the shoulders.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s