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Exercises › Chest › Dips - Chest Version

Dips - Chest Version

Dips - Chest Version is an intermediate compound exercise that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Dips - Chest Version: starting position
Starting position
Dips - Chest Version: end position
End position

How to do the dips - chest version

  1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
  2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
  4. Repeat the movement for the prescribed amount of repetitions.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Dips - Chest Version alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the dips - chest version work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of dips - chest version should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the dips - chest version good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More chest exercises →