Which muscles does the chest dip work?

The chest dip mainly works your chest. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the chest dip in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Chest Dip: how to do it and muscles worked

The chest dip mainly works your chest, with help from your triceps. You need bodyweight (no equipment).

Muscles worked

Main

Chest

Helping

Triceps

How to do the chest dip

1
Grip parallel dip bars and lift yourself with arms straight. Lean your torso forward about 30 degrees, bend your knees and cross your ankles behind you.
2
Lower your body until your upper arms are about parallel to the floor, with elbows slightly flared. Push back up until your arms are straight.
3
Breathe in on the way down and out on the way up, lowering over about two seconds. Keep your chest forward and shoulders down.

Form tip: Do not drop deeper than a comfortable stretch in your shoulders; stop if you feel any pinching.

Common questions

Which muscles does the chest dip work?: The chest dip mainly works your chest. It also involves your triceps.
What equipment do I need for the chest dip?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the chest dip in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.