ChestBodyweightintermediate
Chest dip
Secondary: Triceps, Shoulders
Strength
4–6
reps · long rest
Hypertrophy
6–12
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Slight forward lean for chest emphasis, shoulders packed.
- Lower until the upper arms are near parallel, pain-free.
- Press up without shrugging.
Common mistakes
- Going too deep with anterior shoulder pain
- Swinging
- Flaring the ribs