What should I feel during Chest dip?

Chest stretches deep at the bottom; triceps close the elbow as you drive up.

What are common mistakes with Chest dip?

Staying upright — turns it into a tricep dip; Shoulders rounding forward at the bottom; Locking out aggressively and bouncing at the top

How do I progress Chest dip?

Add a dip belt when bodyweight reps exceed 12 with full range.

What can I do instead of Chest dip?

Decline barbell press, Flat dumbbell press, Cable fly low-to-high

Chest dip

Lean torso forward ~30°, elbows track slightly out, lower until chest stretches.

family=chest dippattern=vertical pressforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

chestPRIME

triceps68

front delts56

Primary: chest
Supporting: triceps, front delts

Mechanics

Pattern: vertical press
Equipment: dip station, bodyweight
Geometry: 90° Alignment
Target feel: Chest stretches deep at the bottom; triceps close the elbow as you drive up.
Progression: Add a dip belt when bodyweight reps exceed 12 with full range.
Regression: Assisted dip machine or band-assisted dips to build range of motion first.

Common errors

Staying upright — turns it into a tricep dip
Shoulders rounding forward at the bottom
Locking out aggressively and bouncing at the top

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Pike push-up Same pattern: vertical press · Shared equipment: bodyweight
Wall handstand hold (60 s) Same pattern: vertical press · Shared equipment: bodyweight
Wall handstand push-up Same pattern: vertical press · Shared equipment: bodyweight
Arnold press Same pattern: vertical press
Barbell overhead press Same pattern: vertical press

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Assisted dip machine or band-assisted dips to build range of motion first.
Standard: Chest dip
Advanced / progression: Add a dip belt when bodyweight reps exceed 12 with full range.

Atlas metrics

Movement pattern: vertical press
Primary target: chest
Supporting muscles: triceps, front delts
Equipment: dip station, bodyweight
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Joint-profile source set: This exercise maps to the repository's sourced vertical-press record with dip-station support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Chest dip?: Lean torso forward ~30°, elbows track slightly out, lower until chest stretches.
What should I feel during Chest dip?: Chest stretches deep at the bottom; triceps close the elbow as you drive up.
What are common mistakes with Chest dip?: Staying upright — turns it into a tricep dip; Shoulders rounding forward at the bottom; Locking out aggressively and bouncing at the top
How do I progress Chest dip?: Add a dip belt when bodyweight reps exceed 12 with full range.
What can I do instead of Chest dip?: Decline barbell press, Flat dumbbell press, Cable fly low-to-high