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Chest Dips

Chest Dips
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Shoulders, Triceps

Workout Type


Gym Gear


Fitness Level




Power Move


Target Muscle: Chest

Chest Dips Overview

Chest dips are an excellent exercise that targets the triceps, shoulders and the chest muscles. This exercise is specifically effective for the lower region of the pecs. Whether you want to perform this exercise with bodyweight or free weights, this works spectacularly in both ways.

This would be an excellent addition to chest exercises, push exercises, upper body exercises, and full-body workouts.

How to Do It

  • Position your hands in a neutral grip on the dip station.
  • Unlock the elbows and lower the arms until they are parallel to the floor.
  • Control the descent, then drive back to the initial position.
  • Repeat for the desired number of reps.

Chest Dips Tips

  • You can perform these dips by staying upright or leaning forward.
  • Brace the glutes and keep your legs straight, hanging down.
  • You can position a box underneath handles if the station is not possible. If you don’t have a box either, you can jump in the position straight away.
  • Keep your elbows just slightly away from being fully locked out. This would keep tension in your triceps.

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