Step by step instructions, muscle activation and variants for the Chest dip.
The chest dip is a bodyweight pushing exercise performed on parallel bars that emphasizes the lower chest while also working the triceps and front shoulders. Leaning forward shifts the load onto the pectorals, building upper-body pushing strength and size.
The Chest dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.