Dips


dips exercise image
Exercise Profile

Primary Muscle Group(s): Chest (Pectorals)

Secondary Muscle Group(s): Shoulders (Front) and Triceps


Exercise Instructions

1. Support your body at straight arm's length.

2. Keep your back straight, torso straight, knees flexed, and feet behind you.

3. Lower your body to a point where you feel a comfortable stretch

4. Slowly push your torso upward back to the starting position.

Description

Parallel bar dips are great mass builders for the chest and triceps. This exercise can be done at a gym that is equipped with a dipping station (or machine) or between to solid objects such as two chairs (facing each other). The important point to remember is to ensure the distance between the two objects is just greater than shoulder width.

I consider this exercise a chest exercise and a compound movement. Although this exercise can be classified as a triceps exercise, I use it as a chest builder. To ensure the effectiveness of this exercise as a chest builder, remember two points.

First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows out a bit. That is, keep your elbows out and away from your body. This will ensure that you are using more chest than triceps.

Remember, really concentrate on squeezing your entire chest area at the top of the movement.

Press play to view an instructional video on how to properly perform dips.


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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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