Chest dip exercise are an excellent option for those who may not have a full bench press setup or who simply want to do this in addition to bench press.

While this variation will place more emphasis on the chest muscles, note that you’ll also be getting a terrific tricep workout as well while doing this exercise.

Chest Dips Exercise How To

  • Position yourself so that you’re balancing your body weight with either hand placed on top of the handle bars of a dip station/machine. The legs should be straight beneath you, knees bent so you are suspended in the air.
  • Once comfortable, lean forward so that you put more emphasis on the chest muscles and then slowly begin to bend the elbows.
  • Lower yourself down until you’re as low as you can go, pause, and then reverse direction and press up again to complete the rep.
  • Continue until all reps are completed.

Form and Technique

While doing this exercise, focus on keeping the movement pattern slow and controlled.

You should never be swinging the lower body as you execute your reps.

Variations:   Weighted Chest Dips

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  5 sets x AMRAP (45-60 secs rest between sets)

Chest Dips

How To Do Chest Dips