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Chest Dip

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Muscle Group:
Secondary Muscle Groups: Triceps

How to do a Chest Dip

  1. Grip a parallel bar slightly outside shoulder-width level.
  2. Raise yourself so you can stand over the dip bar with your elbows fully extended. If the dip bar offers foot support, use it until its time to start doing the repetitions.
  3. Simultaneously, tilt your body forward slightly and curl your legs. This will place your weight on your shoulders, elbows, and wrists.
  4. Tilt your body a bit more and extend your chest forward to place your shoulders in a safer and more advantageous position.
  5. Inhale and begin to lower yourself by breaking at the elbows. Maintain your body’s rigid position during the repetition.
  6. Lower yourself until you feel a good stretch in your pecs (generally to the point where your elbows are at 90 degrees) and then push through your elbows and exhale to get back to the top.


Each repetition should be smooth and controlled. Avoid using momentum; don’t allow your body to swing back and forth, and keep your hips and legs rigid to prevent kipping.

Chest Dip Alternatives