Dips - Chest Version

A intermediate strength exercise for the chest, done with a other equipment.

Dips - Chest Version: finishing position

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Push

How to do the Dips - Chest Version

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
Repeat the movement for the prescribed amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dips - Chest Version

Questions

What muscles does the Dips - Chest Version work?

Mainly the chest, with the shoulders and triceps helping.

Is the Dips - Chest Version good for beginners?

It's rated intermediate. Beginners can build up to it with Suspended Push-Up first.

What can I do instead of the Dips - Chest Version?

Good alternatives that train the chest: Suspended Push-Up, Svend Press, Around The Worlds or Barbell Guillotine Bench Press.

How many sets and reps of the Dips - Chest Version should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).