At a glance
- Main muscle
- Chest
- Also works
- Triceps and shoulders
- Equipment
- Bodyweight
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Lean slightly forward.
- Lower until your chest stretches, no further.
- Don't flare your elbows too wide.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Lots of stretch and loadable, but strains the front of the shoulder for some lifters.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Bench Press · Dumbbell · rating A
- Machine Chest Press · Machine · rating A
- Deficit Push-Up · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the chest dips.
Let Mitta set the weight.
Mitta plans the chest dips with a weight and rep target for every set, worked out from your last sessions.
Questions about the
chest dips
What muscles does the chest dips work?
The chest dips mainly trains your chest. Your triceps and shoulders help.
How many reps of the chest dips should I do?
Mitta plans the chest dips at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the chest dips?
Good alternatives that train the same muscle are the dumbbell bench press, machine chest press and deficit push-up.
Is the chest dips good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the chest dips have rating B?
Lots of stretch and loadable, but strains the front of the shoulder for some lifters.