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 dips are traditionally 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 exercise, you can isolate you chest muscles and really hammer your chest!
I think so highly of dips that I work them into each of my upper body workouts. It's an amazing exercise that usually doesn't get the notoriety (as a chest exercise) that it deserves. If you really want to pack on some real muscle in your upper body then you need to learn how to perform chest dips properly and make it a point to incorporate them into your pectoral workouts.
While chest dips and dips in general have been typically considered a body weight exercise, you really won't be able to get the biggest benefit from this movement until you start performing chest dips with weights. However, in order to get the level of muscular strength that you'll need in order to perform chest dips with weights and decent form, 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 increase your level of strength so that you don't actually wind up injuring yourself once you increase the training weight.
In order to incorporate weights into this exercise you'll need a weight lifting belt that allows you to hang weight plates or dumbbells between your legs. The most common type of equipment that see in the gyms these days is a basic weight lifting belt with two round metal rings in the front that you can run a chain through them and, then hang the weight on the chain. These belts can be purchased ready to use, or you can retro fit one of your own weight lifting belts.
In my opinion, the biggest benefit of weighted chest dips lies in the fact that you can really stretch out your pectoral muscles during the bottom portion of this exercise in a very controlled manner. This allows for more blood flow through your chest muscles, while improving your range of motion and improving your pectoral flexibility. But you do have to be careful to not overextend the range of this exercise, as you can damage your shoulders or tear your pectoral muscle if you're not careful.
In order to stimulate the most muscle growth chest dips and and really stimulate some impressive chest growth, you've absolutely got to learn how to perform chest dips with good form. Practice this movement a few times before you even try to increase the weight. You may find that you need to build up a solid level of strength before you move on to heavy dips. If that's the case don't worry about it, just focus on performing your dips with proper form and your strength will increase.
Here's how to perform dips in order to stimulate some serious pectoral growth:
1.) Place your hands on the parallel bars spaced out approximately shoulder width
2.) Lift your feet off of the stands by straightening your arms
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 pectoral muscles)
4.) Continue lowering your body until the bottom of your chest is even with your hands
5.) Extend your arms and push your body back to the starting position while focusing on tilting forward as much as possible.
If you want to build a stronger chest, then you've got to add weighted chest dips to your workouts. 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 explode like they never have before!
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