Dips - Chest Version

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

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Easier than the Dips - Chest Version

Same movement pattern, lower entry difficulty — work up from here.

Alternating Floor Press beginner · Kettlebell Barbell Bench Press - Medium Grip beginner · Barbell Barbell Incline Bench Press - Medium Grip beginner · Barbell

Harder than the Dips - Chest Version

Plyo Kettlebell Pushups expert · Kettlebell

Superset the Dips - Chest Version with

Opposing middle back and lats work — alternate sets without extra rest.

Bodyweight Mid Row middle back Gironda Sternum Chins lats Kipping Muscle Up lats London Bridges lats

Common questions

What muscles does the Dips - Chest Version work?

The Dips - Chest Version primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Dips - Chest Version?

The Right Equipment. Without the right equipment, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Dips - Chest Version suitable for beginners?

It is rated intermediate. Start with Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Incline Bench Press - Medium Grip and work up.

Where should the Dips - Chest Version go in a workout?

Early — the Dips - Chest Version is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Bodyweight Mid Row and Gironda Sternum Chins later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell