Chest Dips
Parallel-bar dips with a forward lean for the lower chest. It works mainly the chest, front deltoid and triceps.
In Flawless, Gold, the third of eight ranks, starts at 21 reps in one set for men aged 23–39 and 17 for women.
How to do Chest Dips
- Hold yourself on the dip bars with straight arms, then lean the torso forward and let the elbows point slightly out.
- Lower yourself until the shoulders are level with or just below the elbows, feeling a stretch across the chest.
- Press back up to straight arms while exhaling, keeping the forward lean the whole time.
- Go only as deep as the shoulders feel good; a slight forward lean works the chest, an upright torso shifts it to the triceps.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Primary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Deep stretch at the bottom of the chest
- Strong pressing through a long range
- Triceps and front delts get loaded too
Rep standards for Chest Dips
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 11 | 8 |
| Gold | 21 | 17 |
| Platinum | 32 | 25 |
| Diamond | 42 | 34 |
| Obsidian | 53 | 42 |
| Painite | 63 | 50 |
| Antimatter | 105 | 84 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Chest Dips by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
See also: strength rank calculator.
Similar exercises
Questions
What muscles does Chest Dips work?
It works mainly the chest, front deltoid and triceps.
How do you do Chest Dips?
Hold yourself on the dip bars with straight arms, then lean the torso forward and let the elbows point slightly out. Lower yourself until the shoulders are level with or just below the elbows, feeling a stretch across the chest. Press back up to straight arms while exhaling, keeping the forward lean the whole time. Go only as deep as the shoulders feel good; a slight forward lean works the chest, an upright torso shifts it to the triceps.
How many reps of Chest Dips is good?
In Flawless, Gold starts at 21 reps in one set for men aged 23–39 and 17 for women, Diamond at 42 and 34.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.