The chest dips is one of the most important exercises when emphasizing the pectoralis major. A properly executed chest dip not only works your chest, but also involves most of all the upper body pushing muscles as well. In order to have a well developed chest, performing chest dips is a must!
Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.
- For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
- Repeat the movement for the prescribed amount of repetitions.
- If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
- A spotter holding your legs can help.
- More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
What You Need
- Dip station
- Weight belt (optional)