Chest Dips

Chest Dips are a compound upper body exercise and primarily target the pectoral muscles. To a lesser degree, they also work the triceps and anterior deltoids.

Equipment

Dumbbells

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

Chest dips are a highly effective compound exercise that primarily targets the pectoral muscles, with secondary engagement of the triceps and anterior deltoids. Utilizing parallel bars, this bodyweight movement involves lowering and raising the body by bending and straightening the arms, making it an excellent choice for building upper body strength and muscle mass. By leaning forward during the dip, the emphasis shifts more towards the chest, allowing for greater hypertrophy in the pectoral region. Chest dips are versatile and can be modified with added weight or assistance to suit various fitness levels, making them a valuable addition to any strength training or hypertrophy-focused workout regimen.

Execution

How to Perform Chest Dips

Setup

  1. Find a dip station or parallel bars that are sturdy and can support your weight.
  2. Grasp the bars with a firm grip, palms facing inward, and arms fully extended.
  3. Position your body so that your torso is leaning slightly forward. This angle will help target the chest muscles more effectively.
  4. Cross your ankles behind you to stabilize your lower body.

Execution

  1. Begin by slowly lowering your body by bending your elbows. Keep your elbows flared out slightly to the sides to engage the chest muscles.
  2. Continue to lower yourself until your upper arms are parallel to the ground or you feel a stretch in your chest. Your elbows should form approximately a 90-degree angle.
  3. Pause briefly at the bottom of the movement to maximize muscle engagement.
  4. Push yourself back up to the starting position by straightening your arms. Focus on using your chest muscles to drive the movement.
  5. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully step down from the dip station or parallel bars.
  2. Take a moment to stretch your chest and triceps to aid in recovery.

Discover More Chest Exercises

There are many other chest exercises that you can use in your training

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