Chest Dips are on one of my favorite exercises.
Unfortunately many people do them incorrectly, or at least are not OPTIMIZING their effectiveness.
The major mistake made is doing a combo of both tricep and chest dips in the same movement, which results in working both sub-maximally. These are 2 different movements and need to be treated as such.
If you’ve never incorporated chest dips into your chest training, I suggest you do so A.S.A.P.
However, watch this video and read the notes first to ensure that what you’re doing will end up producing the desired result: bigger, more defined pecs!
I much prefer to use a belt for weighted dipping. It’s more comfortable and allows me to concentrate solely on getting the job done, not trying to hold a dumbbell between my legs. Besides, you’ll soon have to use heavy weights, and a heavy-ass dumbbell is just awkward to hold. Check out the vid first…
Get into position by supporting your body on fully extended arms (elbows locked)
In order to balance the body correctly throughout the exercise, bend the knees about 90 degrees and cross your feet behind you
Lower the body by bending the elbows
To make this a CHEST dip as opposed to a TRICEP dip, lean forward into the movement as you lower your body and allow your elbows to flare out wide
Only by doing so you can get into a very deep position and achieve a good stretch across the chest
Now push up but do NOT return to the starting position i.e. arms fully extended
For a chest dip you want to stop a few inches before the top. Why?
Those last inches of the rep are all taken on the triceps, not the chest. So don’t work in this range. Stop short and start the negative/lowering again
Including those last few inches would ensure that you fatigued the triceps and almost certainly mean that the set would terminate at failure of the triceps, not the chest
So the range of motion for a chest dip is a little smaller than you might think. But ensure that you are dipping as deeply as possible.
Dip in the above manner for MAXIMUM impact! If this form is new to you, be prepared for a sore chest!
Get back to me and let me know how you get on with this one.
And if you want any further clarification on form, let me know below!
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