Chest Dips Are An Effective Pectoral Exercise

by Nick Andrade - Date: 2010-10-13 - Word Count: 681 Share This!

Weighted chest dips are one of the exercises that most people don't even consider when they sit down to design their upper body workouts. While weighted dips are typically considered a triceps movement, the fact of the matter is that with a few small adjustments to your body position during the downward portion of this movement, you can isolate you pectoral muscles and intensely work your chest!

I think so highly of dips that I try to incorporate them into every one of my chest workouts. It's a great chest exercise that really doesn't get the notoriety (as a pectoral exercise) that it deserves. If you really want to pack on some real mass in your pecs then you need to learn how to do dips with correct form and make it a point to incorporate dips into your upper body workouts.

Even though chest dips in general have been traditionally thought of as a body weight movement, you really won't be able to get the biggest benefit from this exercise until you start performing dips with heavy weights. However, in order to get the level of strength that you're going to need in order to perform weighted dips correctly, it's a good idea to work your way through at least a couple of workouts of body weight dips in order to learn good weight lifting form and build up a level of muscular strength so that you don't actually wind up hurting yourself once you pack on the weight.

In order to incorporate weights into this movement you're going to need a weight lifting belt that allows you to hang some type of resistance below your body. The most common type of equipment that see in the gyms these days is a simple weight lifting belt with two round metal rings in the front that allows you to run a chain through them and, then hang the weight on the chain. These belts can be purchased ready to go, or you can retro fit one of your own weight lifting belts.

In my opinion, the main benefit of weighted chest dips lies in the fact that you can seriously stretch out your pecs during the bottom portion of this movement in a very systematic manner. This allows for more blood and nutrient flow through your upper body muscles, while increasing your range of motion and increasing your pectoral flexibility. But you do have to be careful to not push the range of motion of this exercise, as you can damage your shoulders or tear your pectoral muscle if you don't use good form.

In order to get the most out of chest dips and and really kick-start some amazing chest growth, you've really got to learn how to perform weighted dips with appropriate form. Practice this movement a few times before you even try to increase the weight. You might find that you need to build up a solid level of strength before you move on to more intense chest dips. If that's the case don't lose any sleep over it, just focus on completing your chest dips with decent form and your strength will increase.

Here's how to perform chest dips in order to kick-start some real pectoral growth:

1.) Place your hands on the parallel bars spaced out to shoulder width
2.) Straighten your arms in order to lift your feet off of the foot stands
3.) Slowly lower your body while simultaneously tilting your upper body forward (this is what takes the emphasis off of your triceps and places the bulk of the load on to your pecs)
4.) Continue lowering your body until the bottom of your chest is even with your hands
5.) Push your body back to the starting position by extending your arms while focusing on tilting forward as much as possible.

If you want to build a more muscular chest, then you've got to add chest dips to your upper body routine. Not only will they help you improve your range of motion in your upper body, but you'll be able to stimulate your chest muscles to grow like they never have before!

Related Tags: chest dips, weighted chest dips

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