Terms of UseHow to Do a Chest Dip Co-authored by Landis Owens
Last Updated: June 5, 2025 References
Using a Dip Assist Machine
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Performing a Basic Chest Dip
|
Tips
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This article was co-authored by Landis Owens. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Landis also competes in bodybuilding competitions. This article has been viewed 6,020 times.
Chest dips are similar to tricep dips but—as you can probably guess—they work the chest muscles instead. Whether you have your own parallel bars, a gym membership, or some furniture that you can do the motion from, chest dips are simple exercises that can create great results. With a bit of effort and perseverance, you can start adding weight as you do your dips and pack on the chest muscle!
Steps
Method 1 Method 1 of 2:
Using a Dip Assist Machine
1 Use a dip assist machine at a gym or purchase your own. Sign up to a local gym to use their equipment. The dip assist machine makes it much easier to start doing your chest dips slowly and gradually build your strength.[1]XResearch source
Check the membership prices for the closest gyms and compare them to help you make the most affordable decision.
Use a dip assist machine if this is your first time doing chest dips or you don't have the necessary strength to perform them yet.
Purchase a dip assist machine from an online supplier if you'd rather invest in one yourself.
2 Conduct 1 chest dip to gauge how much help you need. Start by ensuring that the dip assist machine's weight is set to "0." Now, kneel on the levered platform, grip each bar tightly, and lift yourself into the air. With your arms parallel and locked and your head in a neutral position, lower yourself down. Once you feel your chest muscles start to stretch, push yourself back up. If you're having trouble, you need to add weight to the machine.[2]XResearch source
Always keep your torso angled forward at 20 to 30 degrees.
Point your heels behind you and keep your knees bent so your thighs are perpendicular to your calves.
You can also put your feet up like you're doing a dip in a chair. Then, make sure to lean forward toward the machine and bend your knees.[3]X Expert Source Landis OwensPersonal TrainerExpert Interview
Focus on using your chest muscles more than your arms when you lift yourself back up.
Breath in as you lower yourself and out as you raise yourself.
Don't lock your elbows at the top of the position during your repetitions—only at the beginning of the set.
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3 Adjust the weight until you have the assistance you need. Adding weight will actually make the exercise easier. For example, a 50 pounds (23 kg) plate will lighten your load by 50 pounds (23 kg). Locate the metal bar that inserts through the appropriate weight slot and put it through.[4]XResearch source
Try a few different weights and use the one that gives you enough of a challenge without pushing yourself too much.
Ask a staff member if you're having trouble using the machine.
Continue adjusting the weight until you can dip smoothly but start to struggle as you reach your final rep.
4 Continue your sets and decrease the dip machine weight as needed. Give yourself a 60-second break between each set. As you progress and become more comfortable, decrease the weight. You don't have to do this all in one session, but remember the weight you use during each gym session so you can decrease it next time if necessary.[5]XResearch source
For example, if you do 3 sets of 8 reps with 20 pounds (9.1 kg) of help from the dip assist, decrease the assistance to 10 pounds (4.5 kg) for the next gym session, and then remove assistance completely from the following one.
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Method 2 Method 2 of 2:
Performing a Basic Chest Dip
1 Use parallel bars or similar equipment. Either purchase parallel bars from an online supplier, head to a local gym and use the parallel bars there, or use something such as monkey bars, a pair of sturdy chairs or bar stools, or even a pair of sawhorses. Regardless of what you use, make sure they are about the height of your hands and shoulder-width apart for the best results.[6]XResearch source
If you purchase parallel bars, be sure that they are listed for a weight capacity that is more than your bodyweight.
2 Hold your body above the parallel bars at arm's length. Grip each bar with one hand and raise yourself above them with your arms locked. Keep your arms parallel with your torso, your head in a neutral position (not looking up or down), and your knees bent so your thighs are perpendicular to your torso.[7]XResearch source
Point your heels behind you so that your body makes an "L" shape.
Keep your torso angled slightly forward—about 20 to 30 degrees—as opposed to upright to work your chest muscles instead of your triceps.
3 Lower yourself down slowly while breathing in. Continue until your shoulders are just below your elbows, but be careful not to go too far! If you do, you may injure your shoulder. Keep your torso leaning forward at an angle of about 30 degrees and flare your elbows outward from your body until you can feel your chest muscles stretch slightly.[8]XResearch source
If you're having trouble flaring your elbows, imagine you have a gun holstered on each hip and you're ready to reach for both at the same time. This is also known as the "gunslinger" position.
Make sure to keep your head in alignment with your spine. Do not drop your head or jut out your chin. Look at a position on the floor slightly in front of you as you do this exercise.
4 Lift yourself back into the starting position while breathing out. Once you feel a slight stretch in your chest muscles, push yourself back up and make an effort to use these chest muscles as much as possible to take the pressure off your arm muscles. Be sure to breathe out slowly and steadily throughout this entire motion.[9]XResearch source
Don't lock your elbows once you reach the top—this is only necessary when getting into position, not during the midst of the exercise.
Squeeze your chest for 1 second while at the top of this motion.
Repeat the chest dip motion as many times as you need to. Start by doing 3 sets of 6 to 8 and work your way up to 3 sets of 10 to 12 repetitions.
5 Add extra weight once you can do 10 to 12 repetitions with just your bodyweight. Once you can do 10 to 12 chest dips in a row, add some resistance with a weight vest or weight belt. Start by adding 10 pounds (4.5 kg) and do 3 sets of 6 to 8 repetitions.[10]XResearch source
Keep adding 10 pounds (4.5 kg) of weight at a time after you're comfortable doing 3 sets of 6 to 8 repetitions.
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Expert Q&A
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Tips
Always keep your parallel bars or makeshift bars shoulder-width apart. Thanks Helpful 0 Not Helpful 0
Start on your knees if any pair of furniture pieces is too close to the ground. Afterward, push your body up while keeping your knees bent and your heels pointing behind you. Thanks Helpful 0 Not Helpful 0
Stretch your chest to help relax the pectoral muscles after doing this exercise. For an easy way to do this, lie on your back and reach your arms out to your sides. Thanks Helpful 0 Not Helpful 0
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Co-authored by: Landis Owens Personal Trainer This article was co-authored by Landis Owens. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Landis also competes in bodybuilding competitions. This article has been viewed 6,020 times. 3 votes - 87% Co-authors: 6Updated: June 5, 2025 Views: 6,020
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Co-authored by: Landis Owens Personal Trainer This article was co-authored by Landis Owens. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Landis also competes in bodybuilding competitions. This article has been viewed 6,020 times. 3 votes - 87% Co-authors: 6 Updated: June 5, 2025 Views: 6,020 
wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy. 
588 
1 Use a dip assist machine at a gym or purchase your own. Sign up to a local gym to use their equipment. The dip assist machine makes it much easier to start doing your chest dips slowly and gradually build your strength.[1] 
2 Conduct 1 chest dip to gauge how much help you need. Start by ensuring that the dip assist machine's weight is set to "0." Now, kneel on the levered platform, grip each bar tightly, and lift yourself into the air. With your arms parallel and locked and your head in a neutral position, lower yourself down. Once you feel your chest muscles start to stretch, push yourself back up. If you're having trouble, you need to add weight to the machine.[2] 
3 Adjust the weight until you have the assistance you need. Adding weight will actually make the exercise easier. For example, a 50 pounds (23 kg) plate will lighten your load by 50 pounds (23 kg). Locate the metal bar that inserts through the appropriate weight slot and put it through.[4] 
4 Continue your sets and decrease the dip machine weight as needed. Give yourself a 60-second break between each set. As you progress and become more comfortable, decrease the weight. You don't have to do this all in one session, but remember the weight you use during each gym session so you can decrease it next time if necessary.[5] 
1 Use parallel bars or similar equipment. Either purchase parallel bars from an online supplier, head to a local gym and use the parallel bars there, or use something such as monkey bars, a pair of sturdy chairs or bar stools, or even a pair of sawhorses. Regardless of what you use, make sure they are about the height of your hands and shoulder-width apart for the best results.[6] 
2 Hold your body above the parallel bars at arm's length. Grip each bar with one hand and raise yourself above them with your arms locked. Keep your arms parallel with your torso, your head in a neutral position (not looking up or down), and your knees bent so your thighs are perpendicular to your torso.[7] 
3 Lower yourself down slowly while breathing in. Continue until your shoulders are just below your elbows, but be careful not to go too far! If you do, you may injure your shoulder. Keep your torso leaning forward at an angle of about 30 degrees and flare your elbows outward from your body until you can feel your chest muscles stretch slightly.[8] 
4 Lift yourself back into the starting position while breathing out. Once you feel a slight stretch in your chest muscles, push yourself back up and make an effort to use these chest muscles as much as possible to take the pressure off your arm muscles. Be sure to breathe out slowly and steadily throughout this entire motion.[9] 
5 Add extra weight once you can do 10 to 12 repetitions with just your bodyweight. Once you can do 10 to 12 chest dips in a row, add some resistance with a weight vest or weight belt. Start by adding 10 pounds (4.5 kg) and do 3 sets of 6 to 8 repetitions.[10]