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StrengthIntermediate
Dips - Chest Version
Equipment
Other
Target Muscles
Chest
Category
Strength
Muscle Group
Chest
Force Type
push
Mechanics
compound
Target Muscles
Chest
Secondary Muscles
ShouldersTriceps
Breathing
Exhale as you push the weight away from your body, inhale deeply as you return to the starting position.
Common Mistakes
- •Using momentum instead of controlled muscle tension
- •Not maintaining proper form throughout the movement
- •Rushing through reps instead of using a controlled tempo
Safety Tips
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
Variations
- •Slow down the eccentric phase for increased time under tension
- •Add a 1-second pause at the peak contraction
- •Perform the movement one limb at a time
Alternatives
- •Choose another exercise that targets the chest
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Implement progressive overload by tracking every session and adding small increments
- Breathe deliberately — exhale during the hardest part of the movement
- Warm up with lighter sets of the same exercise to prime the nervous system