How to perform chest dips

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How to: Chest Dips

Performing chest dips in the gym are something you should certainly be thinking about including in your workouts. They can be performed as a calisthenic or, once mastered, weight can be added via a weight belt to add difficulty. These can be a great way to end off your workout by going to failure.


Target Muscle

Main: Triceps Brachii

Synergists: Anterior Deltoid, Pectoralis Major, Latissimus Dorsi, Pectoralis Minor, Rhomboids, Levator Scapulae


Steps to do chest dips

  1. Position your self between a dip station or other sturdy bars you can dip between
  2. Grab the bar and angle your elbows slightly outwards as opposed to the regular parallel position of a normal dip.
  3. Lean slightly forward instead of keeping your body straight up
  4. Next lower yourself as low as feels comfortable and then press up squeezing the chest muscles as you do.
  5. After practice, this may get too easy so look at adding a weight belt to help increase strength gains.


Looking for more exercises for the gym? Check out our workouts page.


VIDEO: How to do the chest dips