Chest Dip

Weighted Chest Dip Exercise

Target Muscle: General or Pectoralis Major, Sternal (Chest)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Basic

Stablizer Muscle: Trapezius, Lower

Synergists: Deltoid, Anterior, Triceps Brachii, Pectoralis Major, Clavicular, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi, Teres Major

Chest Dip Instructions

Chest Dip Technique

Place weight on dip belt around waist or place dumbbell between lower legs just above feet. Mount a wide dip bar with an oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Keep hips and knees bent.

Chest Dip Form

Lower body by bending arms allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders push body up until arms are straight and repeat.

Added weight can be placed on dip belt or dumbbell can be placed between ankles. Also see Weighted Triceps Dip.

Related Weighted Exercises
1. Push-up