Chest dips are an advanced body-weight exercise that works several muscles in your upper body, including your chest, triceps and shoulders. The triceps are the main movers when your body is in an upright position during the dip; if you want to target your chest, lean forward slightly as you perform the exercise. Do the chest dip exercise with proper form to protect your shoulder joints from injury.
Step 1
Stand between the dip bars and grab each handle with an overhand grip. Jump or step up so your arms are fully extended and your body hangs vertical to the floor. You can cross your ankles behind you if you find this more comfortable than leaving your legs hanging straight down.
Step 2
Lean your torso forward slightly. Inhale and bend your elbows, pointing them directly behind you as you descend into the dip.
Step 3
Continue descending until your elbows are at 90-degree angle. Pause for a count.
Step 4
Exhale and press back up, fully extending your arms.
Tips and Warnings
- Do not let your elbows flare out to the sides. Keep them pointing behind you. Keep your wrists in a neutral position. Increase the intensity of the exercise by holding a dumbbell or weighted ball between your feet. You can also use a weight belt.
- Going too low -- past a 90-degree bend in the elbow -- places high levels of force on the shoulder joint when it is already in a weak position, which can result in shoulder pain and injury. Consult a physician prior to starting any exercise program.
Things You'll Need
- Dip bars
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