What is the proper / most effective technique for doing dips that target the chest and not primarily the tris?
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What is the proper / most effective technique for doing dips that target the chest and not primarily the tris?
lean forward slighly during your dips and focus on using your chest more. when you more verticle, you focus more on the tricep. you should be able to feel this when you push up....try focusing the squeeze at these points.
Dips
Cap off chest routine with killer bodyweight dips. When the faint of heart are already in the dressing room, work the lower pec area, shoulders and triceps for a more complete physique.
Consider these pointers:
Use a wide grip, 30-35 inches, on a V-dip bar (if available).
Arc your body and press chin down into chest while performing exercise.
Do not lock out arms.
Do 3-4 sets of as many reps as possible.
What about doing them on a flat bench, with your legs extended, feet resting on another bench? That's how I've been doing them lately.
Triceps mainly
http://www.ast-ss.com/training/exerc...ev_dip_top.jpg
There pretty easy kinda self explanatory
Thanks dude, that pretty much explains things perfectly, flat bench for tris, bars for chest- leaning into it. much appreciated.
Eventually do weighted, I have seen my lower chst develope nicely from this exercise, GL PAL
Definitely use a v-bar if available. They make working your chest with dips much easier to focus on and isolate.
Nothing better than strapping a 90 lb dumbell around your waist with a chain belt and banging out a set.
strapping 4 45's to your chest and bangin out a set............ :DQuote:
Originally Posted by Dude-Man
Yeah!!!!
The deeper I go with a dip the more my chest gets worked. The shoulder gets worked a little more this way too but still better for the chest than going midway like many do.
GL
On the dip machine keep your torso slightly forward, chin down and grip a bit wide but not too much or you risk potential shoulder injury. Get a dip belt too, I am the only one that has one at my gym along with my hanging leg raises straps! As far as using the bench with you feet on another, don't waste your time if you are doing it for the chest but tris yes..
Quote:
Originally Posted by GQSuperman
agreed!