Chest Dip
Trains the chest, with help from the triceps. You need a machine. 2 of our free programs use it, across 4 sessions.
Free to use. The app counts your sets, times your rest and remembers every rep.
In the programs
How our programs run the Chest Dip
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
1×5–8+ AMRAP · 2×5–8the shape they run most (3 sessions)
1:30typical rest between sets
2finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Chest | 3×10+ AMRAP | Fixed weights |
| r/bodyweightfitness Recommended Routine | Full Body | 1×5–8+ AMRAP 2×5–8 | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Chest Dip progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Chest Dip trains
Technique
How to do the Chest Dip
- Begin by grasping the parallel bars with your palms facing inward and your arms fully extended.
- Lift your body off the floor and lean slightly forward, crossing your ankles behind you.
- Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your chest leaning forward to engage your chest muscles.
- Push through your palms to extend your elbows and lift your body back to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on leaning forward slightly to emphasize the chest muscles rather than the triceps.
- Avoid locking your elbows at the top of the movement to keep tension on your muscles.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
Substitutes
Swap Chest Dip for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chest Dip for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.