Chest · Compound Exercise
Dip
The Dip is a compound exercise that primarily trains the Chest, with help from the Triceps and Shoulders. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Intermediate
Muscles worked
Chest — primary
Triceps — assist
Shoulders — assist
How to perform the Dip
1
Set up
Lean forward slightly for chest emphasis.
2
Execute
Lower until shoulders are below elbows — no more.
3
Form check
Drive up to full lockout, squeeze triceps at top.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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