Chest Dip

Watch the video below to see a demonstration of proper form and technique for the chest dip exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Chest Dip

To perform a set of chest dips:

1. Starting Position

   Setup in a dip station suspended in the air with the arms fully extended, the knees bent and with full body tension.

2. Eccentric (Lowering) Motion

   Start by leaning forward and holding this new position before lowering your body toward your hands. Stop when your chest is in line with your elbow. Remember to breathe normally and maintain full body tension throughout the entire movement

3. Bottom Position

   Pause at the bottom position for a 1sec count while maintaining full body tension.

4. Concentric (Pressing) Motion

   While continuing to keep the angle of your body constant, press into your hands until the elbows are fully extended. Remember to breathe normally and maintain full body tension throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of chest dip repetitions before carefully getting off the dip station.

This completes one set of chest dips.