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Chest ยท Dip

Chest Dip

A compound dip exercise for the chest and triceps, done with a dip station. It also works the front delts.

Dip station Compound Reps at bodyweight Also called: dips, dip
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Chest and Triceps

Do most of the work.

Secondary

Front delts

Help during each rep.

  • ChestPecsPrimary
  • TricepsBack of the upper armPrimary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set up on the station. Take the handles with straight arms and the shoulders down.
  2. Shoulders down, away from the ears, chest slightly forward.
  3. Lower until the upper arms are about parallel, no deeper than is comfortable.
  4. Press up without locking the elbows hard.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Going deeper than is comfortable. Stop around where the upper arms are parallel to the floor.
  • Shoulders rolling forward and up. Keep the shoulders down and away from the ears.
  • Bouncing out of the bottom. Lower under control and press up smoothly.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.