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Chest · Body Weight
Chest Dip (On Dip Station)
Chest Dip (On Dip Station) is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs only a parallel bars. 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 · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Chest Dip (On Dip Station)
- Begin by grasping the parallel bars of the dip pull-up cage with your palms facing inward and your arms fully extended.
- Lift your body off the floor and lean slightly forward, crossing your ankles behind you for balance.
- Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your chest leaning forward to engage your chest muscles.
- Push through your palms to extend your elbows and lift your body back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Focus on leaning forward slightly to emphasize the chest muscles rather than the triceps.
- Avoid locking your elbows at the top of the movement to keep tension on your muscles.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
Chest Dip (On Dip Station) alternatives
More pectorals exercises
Chest Dip (On Dip Station) FAQ
What muscles does Chest Dip (On Dip Station) work?
Chest Dip (On Dip Station) mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Chest Dip (On Dip Station)?
You need only a parallel bars.
How many sets and reps of Chest Dip (On Dip Station) 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 (On Dip Station) 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 (On Dip Station) 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 (On Dip Station)?
Other exercises for the pectorals include Chest Dip Machine, Chest Dip Weighted, Chest Dip Weighted Slow and Chest Press Machine.
For developers
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