Intermediate - Strength - Compound

Targeted Muscle Group

Triceps figure highlighted in blue



Chest figure highlighted in blue


Shoulders figure highlighted in blue


Recommended Equipment

Machine - Strength equipment

Machine - Strength

How to do it

The chest dip exercise is a variation of the tricep dip exercise that is mainly focused upon your chest rather than the tricep muscle.

Steps :

1.) Start by gripping the bars of a dip bar (if you do not know what this machine is ask for assistance) and push yourself up into the starting position.

2.) In the starting position of this exercise your arms should be kept straight and close to your body and knees bent so that it never touches the ground.

3.) Performing this exercise, slowly lower your body towards the ground, leading with your chest on the descent.

4.) As you lower your body, your chest should be pointing down towards the ground at a 45 degree angle.

5.) Continue to lower your body until you feel a stretch in your chest and shoulders, hold for a count then return back to the starting position.

Tips :

1.) If you cannot manage this exercise yet, it is important to get or use a spotter to hold onto your feet and assist you in the motion.

2.) Prevent from locking your elbows in the starting position and keep your abs tight throughout the exercise.