Chest Dips

How to do it

1. Grip the parallel bars and press up to straight arms, feet crossed behind you.
2. Lean your torso forward about 30 degrees and let your elbows flare slightly - that is the chest version.
3. Lower until you feel a stretch across your chest, roughly to upper-arms-parallel.
4. Press back up, keeping the forward lean.
5. If your shoulders pinch at the bottom, cut the range short. Depth here is not worth a shoulder.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Bench Press, it loads Triceps 15 points higher, Front delts 10 points lower, Chest 5 points lower. It needs Dip station where the other uses Barbell + Bench. Compared with the Cable Fly, it loads Triceps 65 points higher, Front delts 15 points higher, Chest 5 points higher. It needs Dip station where the other uses Cable machine.

Other ways to train this

• Barbell Bench Press BarbellBenchIntermediate
• Dumbbell Bench Press DumbbellsBench
• Incline Dumbbell Press DumbbellsBench
• Push-Ups Bodyweight
• Machine Chest Press Machines
• Incline Barbell Press BarbellBenchIntermediate
• Dumbbell Floor Press Dumbbells
• Kettlebell Floor Press Kettlebells
• Decline Push-Ups BodyweightIntermediate
• Cable Chest Press Cable machine
• Smith Machine Bench Press Smith machineBench
• Diamond Push-Ups BodyweightIntermediate
• Incline Push-Ups BodyweightBench
• TRX Chest Press Suspension trainer
• Smith Machine Incline Press Smith machineBench
• Close-Grip Dumbbell Press DumbbellsBenchIntermediate
• Knee Push-Ups Bodyweight

Other exercises for the Chest

• Cable Fly 90% Cable machine
• Pec Deck Fly 90% Machines
• Dumbbell Flys 90% DumbbellsBenchIntermediate
• Kettlebell Svend Press 80% Kettlebells

Exercise illustrations and data by RepDB (repdb.co), used under licence.