Chest Dips

Muscles worked by the Chest Dips

Primary

ChestPectoralis MajorTricepsTriceps Brachii

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles, tricep.

Equipment

Dip Station

Also called: parallel bars, dip bars, parallettes, dip stand, p-bars.

How to do the Chest Dips

1. Grip parallel dip bars and lift yourself to the top position with arms locked.
2. Lean your torso forward slightly.
3. Lower your body by bending your elbows until shoulders are below elbows.
4. Press back up to the starting position.
5. Repeat.

Form tips

• Keep your shoulders pulled down away from your ears.
• Bend your knees and cross your ankles to minimize swinging.
• Stop the descent if you feel pinching in your shoulders.

At a glance

Chest Dips in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Machine Assisted Dips
• Ring Dips
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dips",
  "name_en": "Chest Dips",
  "name_de": "Chest Dips",
  "name_es": "Fondos para Pecho",
  "description_en": "A compound bodyweight exercise targeting the lower chest and triceps.",
  "description_de": "Eine zusammengesetzte Körpergewichtsübung für die untere Brust und den Trizeps.",
  "description_es": "Un ejercicio compuesto de peso corporal que trabaja el pecho inferior y los tríceps.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dip_station",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip parallel dip bars and lift yourself to the top position with arms locked.",
    "Lean your torso forward slightly.",
    "Lower your body by bending your elbows until shoulders are below elbows.",
    "Press back up to the starting position.",
    "Repeat."
  ],
  "instructions_de": [
    "Greife die parallelen Dip-Stangen und hebe dich mit gestreckten Armen in die obere Position.",
    "Lehne den Oberkörper leicht nach vorne.",
    "Senke den Körper durch Beugen der Ellbogen, bis die Schultern unter den Ellbogen sind.",
    "Drücke zurück in die Ausgangsposition.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Agarra las barras paralelas y súbete a la posición superior con los brazos extendidos.",
    "Inclina el torso ligeramente hacia adelante.",
    "Baja el cuerpo doblando los codos hasta que los hombros queden por debajo de los codos.",
    "Vuelve a empujar hasta la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Keep your shoulders pulled down away from your ears.",
    "Bend your knees and cross your ankles to minimize swinging.",
    "Stop the descent if you feel pinching in your shoulders."
  ],
  "tips_de": [
    "Senke dich kontrolliert ab, statt nach unten zu fallen.",
    "Halte die Schultern aktiv weg von den Ohren.",
    "Arbeite ohne Schwung aus den Beinen."
  ],
  "tips_es": [
    "Acentúa la inclinación del torso si quieres más trabajo de pecho.",
    "Detén la bajada si notas molestia en el hombro.",
    "Evita encoger los hombros hacia las orejas al empujar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/dips-start.webp",
      "peak": "images/flat/dips-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dips");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.