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Visual demonstration of the Chest Dip exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Exercise guide

Chest Dip

4 steps Updated 29/08/2026

Chest Dip is a bodyweight exercise targeting Chest (Pectoralis Major) using Chair.

Step by step

How to perform it

  1. Begin by grasping the parallel bars with your palms facing inward and your arms fully extended.
  2. Lift your body off the floor and lean slightly forward, crossing your ankles behind you.
  3. 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.
  4. Push through your palms to extend your elbows and lift your body back to the starting position. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Chest Dip

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