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Chest · Body Weight
Chest Dip Bodyweight
Chest Dip Bodyweight is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and front shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest
Secondary muscles
- Triceps
- Front Shoulders
How to do Chest Dip Bodyweight
- Grip the parallel bars and lift yourself into a support position with your arms straight.
- Lean your torso forward slightly.
- Lower yourself until your shoulders are just below your elbows.
- Press back up to the start and repeat.
Form tips
- Leaning forward shifts the work onto your chest.
- Don't drop too deep if it hurts your shoulders.
Chest Dip Bodyweight alternatives
More pectorals exercises
Chest Dip Bodyweight FAQ
What muscles does Chest Dip Bodyweight work?
Chest Dip Bodyweight mainly works the pectorals in the chest. The triceps and front shoulders work as secondary muscles.
What equipment do you need for Chest Dip Bodyweight?
None. Chest Dip Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Chest Dip Bodyweight should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Dip Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Dip Bodyweight burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Dip Bodyweight?
Other exercises for the pectorals include Chest Dip Weighted, Chest Dip Machine, Chest Dip Weighted Slow and Chest Press Machine.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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