How to perform Chest Dips

Dips are a great exercise for the lower chest. It gives you that chiseled look at the bottom of the chest. But besides that it also works a lot of other different muscles in your upper body, like shoulders and arms.

Dips Facts

Type of exercise: Strength
Main Target: Chest
Secondary Targets: Shoulders, Triceps
Equipment: Cable
Type of exercise: Compound
Level: Intermediate

Dips Guide

• Always keep a slight bend in your arms, this way you prevent injuries at the biceps
• Bend your torso forward slightly so you can look at the floor
• Breathe in while you slowly lower yourself, until you cannot go any further
• Breathe out while you push yourself back up again. Keep your elbows close to your body, while doing so
• Keep your hips straight, so only push from yor upper body and not by making a swinging movement
• At the end of the movement push yourself up as far as possible from your shoulder, for maximum chest contraction.
• Bring your body back to the starting position

Dips Tips

• Breathe in while lowering yourself, breathe out while pushing yourself up
• To target your triceps with dips, keep your body straight throughout the whole movement, so no more leaning forward.
• When dips are getting to easy for you, try adding weight using a dipping belt, or simply put a dumbell between your legs and cross your feet.
• When you are having trouble with this exercise because it's to hard for you, try leaning your legs on a bench. Or use the assisted dip machine. If one ofthat is available, let your partner hold your legs.. No partner? Start with a low amount of reps and then work your way up.
  

Chest Exercises

Bench Press
Incline Dumbbell Press
Cable Crossovers
Chest Dips
Push ups

Return from Chest Dips to Golden Workout Routines

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