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Chest Dips - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Chest
Secondary Muscles Worked: Shoulder and Triceps

Many people do not think this old school exercise relates to the chest and consider using it only for the triceps. Performing Chest Dips can be one of the fastest ways to add density and size to the pectorals. Once muscle has been built you can then add intensity to the exercise by adding weights. Chest Dips can be a good addition to your workout, especially during times when you feel your bench press has plateaued.

Chest Dips - Exercise Workout & Technique

  • Hold yourself above the parallel dipping bars ensuring that your body is not swinging.
  • Lower your body slowly to where is practicable.
  • From this low point, push back up to the starting point, pause at the top, tensing the pecs.
  • Note that the more you lean forward, the more the chest is involved.
  • Repeat for the desired number of reps.
  • The eccentric (down-phase) should be twice as long as the concentric (up-phase).
(Image Right, Frank McGrath - Animal Pak Athlete)

Chest Dips - Tips & Safety

  • Maintain control during the exercise.
  • If you are new to this exercise or do not have enough strength, consider using an assisted dip machine.

Chest Dips - Alternatives

  • Add weight between your legs or to an appropriate belt.
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