How to perform Chest Dips
Grab the parallel bars at a dip machine, slightly wider than your shoulder width. Gripping the bars closer to your body will work the triceps, so remember to hold the hand bars away from your body and lean forward at a 10 degree angle. Inhale.
Exhale and simultaneously pull yourself up to support your body weight by extending your arms to the point just before locking the elbows. Cross your legs at your ankles for balance.
Inhale and slowly bring yourself down by bending at the elbows while leaning in slightly. Dip as low as required for a desirable workout burn but not low enough to strain your shoulders. Exhale and push yourself back up.
Videos: Chest Dips
Muscles Targeted: Triceps, Shoulders, Chest, Rhomboid(Back)
Points to Note
Remember to lean forward to work out the lower chest muscles.
Do not lock your elbows while at the top position of the dip.
The more your chest is angled forward during this exercise, the more the muscle fibers of the chest are activated. If you keep your body positioned completely upright during this exercise, then you will primarily activate the triceps
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
Due to natural flexibility in the shoulder joints, it is important to try to “lock” them as much as possible during this exercise. Otherwise the supporting rotator cuffs may become strained.
Variations: Chest Dips
The Dip is performed on Parralel Dip Bars. To increases resistance, weight can be added by usind a Dip Belt, weighted Vest or tying weights to the legs.Author Information