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All chest exercisesChest · Calisthenic

Chest Dips

Torso leaned forward loads the lower chest. Depth = below elbows if shoulder-safe.

IntermediateParallel bars4 × 6–12
Chest Dips demonstration thumbnail — The Perfect Dip
ChestParallel bars

Chest Dips

Demo · Calisthenicmovement

Verified Chest Dips demonstration by Calisthenicmovement. Click to play.

How to do the Chest Dips

  1. 1Lean torso forward
  2. 2Elbows flare slightly
  3. 3Full lockout up top

Benefits of the Chest Dips

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains triceps, front delts as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services