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ChestBodyweightHorizontal push

Chest Dip

Reviewed by Bryan Cortez, MS

Lean forward for chest, stay upright for triceps — your torso picks the muscle.

Rep Sweet Spot
6-12
Sets
3-4
sets
RIR
0-2

How to do it

Setup

  • Grip the bars, lean the torso forward, shoulders down and back.

Execution

  • Lower under control to a chest stretch (not past comfortable shoulder ROM), press up; lean forward for chest, stay upright for triceps.

Common Errors

  • Going too deep for the shoulder to tolerate
  • Staying too upright when chasing chest
  • Shrugging the shoulders up at the bottom
  • Bouncing out of the bottom

No-Fly Zone

under 4 reps (add weight and use double progression instead of grinding low-rep singles)

Programming

Members only · free

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If it hurts

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The Evidence

Builds lower-chest and triceps mass with a big stretch. NOT for everyone — shoulder-dependent, and it skips the upper chest.

SFR — 1.2

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.