Dips are an effective exercise for building, toning, and sculpting both the chest and triceps. The muscles worked by dips include the chest, triceps, and anterior deltoids. The degree to which the different pectoral regions are activated depends on the variation and angle of the torso when executing the dip. Chest dips predominantly work the lower chest when performed with the correct form, but the mid and upper chest are also activated. The following are some tips for performing chest dips:

• Lean your chest forward approximately 30 degrees.
• As you descend into your dip, allow your elbows to flare out slightly, continue until your shoulders are slightly lower than your elbows and you feel a slight stretch in your chest muscles.

While dips can be an effective exercise for building the chest and triceps, it is important to note that they can be difficult to perform with correct form and can be unsafe for some individuals.