Chest dips are an exercise that many fail to perform in their workout routine, but they are one of the best exercises for adding muscle definition and density to the chest muscles.
Chest dips work a large number of muscles in the chest, arms, and even shoulders. Chest dips are similar to tricep dips, but the chest does more of the work.
Now it’s time for you to start doing some Chest dips!!!
Chest Dips Instructions
1) Take hold of the bars on the dip machine or parallel bars and push yourself upwards to the start position. You should cross your feet behind you, with your knees bent and arms fully extended.
2) With total control, lower your body until your triceps are parallel with the floor. Allow you elbows to go out wider. Your body should be tilted around 45 degrees at this point, and you should feel a stretch in the chest that extends across the shoulders, when you go right to the bottom.
3) While continuing to lean forward, push yourself back up to the start position. You should stop short of locking out at the top.
4) The last 3 inches or so of the used by your triceps. Don’t work in this range. Stop short and start dropping down. Including these last few inches, would cause fatigue in your triceps, causing you to end this exercise based upon the failure of the triceps, not the chest.
Muscles Worked While Doing Chest Dips
Primary: Pectoralis Major, Pectoralis Minor.
Secondary: Anterior Deltoids, Triceps Brachii, Rhomboids, Levator Scapulae, Latissimus Dorsi, Teres Major.
- Your lower back and abs should be tensed throughout the whole exercise, this will keep you keep your upper body in the correct position.
- If you start busting out chest dips real easy like, you should strap on some weight to add extra resistance. Simply add weight plates to a dip belt.
Chest Dips Mistakes I Commonly See
- Working through shoulder pain. The furthest you should go is just beyond parallel to the ground, don’t go any further.
- Roll your shoulders. Having your shoulders move forward can easily take the focus off your chest muscles. Keep your lower back and abs tight and your chest up.
- Failure to lock out the elbows. Locking out your elbows at the top of your chest compels you to squeeze the triceps. Putting you in a good position achieving full ROM of the exercise.
Now get off the computer and go hit the gym. Be sure to incorporate chest dips into your next chest workout.