Chest Dip
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ChestPrimary · 100%
TricepsSecondary · 60%
ShouldersTertiary · 30%
Equipment
Dip Bars / Station
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Chest~72h
Triceps~54h
Shoulders~54h
Programming notes
Chest Dip is driven by the chest, with triceps and shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · DC Comics
The Batman Workout
Peak human, five days a week. The training passes the audit; the sleep does not.
Advanced5 days/wk
Standards
Murph Prep
The eight-week build to 100 pull-ups, 200 push-ups, 300 squats and two miles.
Advanced4 days/wk
Progression
Road to a Muscle-up
From 8 pull-ups and 10 dips to over the bar.
Advanced4 days/wk