Chest Dip on Bench
Expert Advice
Lean slightly forward during the dip to better target the chest muscles, and keep your movements controlled.
How-to-do Steps
- Sit on the edge of a bench with your hands next to your hips.
- Move your hips off the bench and lower your body by bending your elbows.
- Dip down until your shoulders are just below your elbows.
- Push back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Track Chest Dip on Bench in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Chest Dip on Bench primarily targets the Chest, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Triceps30%
Secondary
Shoulders10%
Lats10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Chest Dip on Bench work?
Chest Dip on Bench hits multiple muscle groups at once, primarily your chest and triceps. It is an efficient movement for building functional strength and muscle. It is one of the most popular exercises for chest training.
What is the most common mistake with Chest Dip on Bench?
The biggest mistake is flaring your elbows too wide, which shifts the load off your chest and onto your shoulders. Slow down, focus on feeling the chest work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Chest Dip on Bench?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
How do I avoid injury doing Chest Dip on Bench?
Warm up your chest with light movement before jumping in. Never sacrifice form for speed or extra reps. If you feel sharp pain rather than muscle burn, stop immediately. Start with fewer reps and a smaller range of motion until you have the movement pattern locked in.
