Chest · Dip Bar
Chest Dip
How to do the chest dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dip Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
See it in motion
How to do it
Grip parallel bars and lean slightly forward. Lower your body by bending your elbows to 90 degrees, then push back up.
- 1Feel your chest and triceps lowering and lifting your body between parallel bars
- 2Lean slightly forward to emphasize chest involvement
- 3Keep your elbows slightly flared and shoulders down
Common mistakes
- Avoid descending too low; stop at a comfortable depth
- Don't let your shoulders shrug or rotate forward
- Avoid swinging or kipping
Muscles worked
The chest dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the chest dip for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the barbell bench press
- How to do the leverage machine bench press
- How to do the cable chest flyes
- How to do the machine chest press
- How to do the close-grip bench press
- How to do the decline bench press
Last reviewed April 2026.