Dips — Chest Version
- Primary musclesChest
- EquipmentOther
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dips — Chest Version".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsGrip a pair of parallel bars and press up so your arms are straight and your body hangs under control above them.
Lean your torso forward about 30 degrees and keep that angle through the set.
Inhale and lower yourself slowly, letting your elbows bend and flare slightly until you feel a stretch across your chest.
Push through your palms and return to the top, squeezing your upper chest as your arms straighten.
Repeat for the planned reps with smooth, controlled movement.
Dips demand strong arms and shoulders. If you can't lift your bodyweight yet, use an assisted dip machine or a spotter.
To make it harder, wear a weight belt once bodyweight reps feel easy. Stop the descent short if your shoulders feel strained.
Similar exercises
All Chest exercises · 60
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.