Chest Dip
Chest · Bodyweight · Beginner
How to do it
- Position yourself on parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Pectorals
Secondary: Triceps, Shoulders
Is your Chest Dip good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Clean reps |
|---|---|
| Beginner | 3 reps |
| Novice | 7 reps |
| Intermediate | 10 reps |
| Advanced | 15 reps |
| Expert | 20 reps |
| Veteran | 26 reps |
| Elite | 31 reps |
| Master | 37 reps |
| Apex | 43 reps |
These targets mirror Buffro's bodyweight-rep rank math for adults under 40 and adjust for bodyweight. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Chest Dip.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your pectorals.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Chest Dip FAQ
What muscles does the Chest Dip work?
The primary target is pectorals. It also involves triceps, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Chest Dip?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Chest Dip strength standards?
Use clean reps through the same range each set. Buffro adjusts bodyweight-rep standards for bodyweight, sex, and the movement's difficulty family.
