Chest Dip
Complete guide to Chest Dip. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Chest Dip
Grab the dip bars and lift yourself up with your arms straight.
Lean your torso slightly forward and cross your feet behind you.
Engage your abs and take a breath.
Lower yourself by bending your elbows until your upper arms are roughly parallel with the floor, keeping your elbows slightly flared.
Push through your palms to press yourself back up, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |