Chest Dip Video Guide
Exercise Profile
- Shoulders, Triceps
- Strength
- Bodyweight
- Compound
- Push
- Beginner
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Exercise Instructions
- The chest dip is an awesome mass builder for the chest, shoulders and triceps. Grasp the dip bars with your palms facing in. If you can adjust the width of the bars, adjust them to slightly outside shoulder width to emphasize the chest more in the exercise.
- Jump up and take your bodyweight.
- Cross your legs at the ankles and lean forward. This is your starting poition.
- Keeping your elbows in, slowly lower your body until your shoulders are about level with your elbows.
- Pause, then push back up to the starting position. Don't lock out your elbows.
- Now repeat the movement for the desired amount of reps.
Chest Dip Tips:
- There's no need to dip down too far. When your shoulders are level with your elbows it puts unnecessary strain on your shoulder joints.
- Lean forward to emphasize your chest in this movement. The straighter your body is, the more your triceps will be involved.
Comments (16)
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Posted Tue, 03/20/2012 - 04:00
how to use dips
Posted Tue, 04/17/2012 - 16:28
If I am a true beginner and have no real strength in my shoulders or arms, can I just try to hold myself up for a period of time?
Posted Fri, 04/27/2012 - 20:24
There are machines that are made to assist pull-ups and dips. Try those instead of the traditional dip bar.
Posted Thu, 04/19/2012 - 05:42
I do not have that equipment to do chest dips. Any other options to do chest dips without that equipment
Posted Mon, 05/06/2013 - 00:37
Get a workout buddy and have them cradle you lower legs in their hands to give you the little extra to get you over the top. Works good while building up strength on the pull up bar as well.
Posted Mon, 05/06/2013 - 17:11
Use two sturdy dining table chairs.
Posted Thu, 05/03/2012 - 06:21
yeah use your couch and another seat
Posted Sat, 05/05/2012 - 14:00
I do exatly the same as you. Is doing it that way just as effective as using those rigs at the gym?
Posted Mon, 09/03/2012 - 20:41
Is there a subsitute for using the dip equipment? I do not have access to a gym and do not have this type of equipment.
Posted Sun, 09/16/2012 - 09:15
if i can't Do chest Dip what Else i do
Posted Wed, 09/19/2012 - 12:44
I started doing this routine a month ago and I have moved from a max of 7 to a max of 12! This full routine is awesome. I cant believe the changes that have come in only a months time!!
Posted Sat, 10/06/2012 - 00:48
I am a beginner is there an alternate exercise that will give me the same results of the chest dip
Posted Fri, 10/12/2012 - 21:11
Would doing seated chest dips provide the same benefits?
Posted Tue, 10/16/2012 - 17:50
Will seated chest dips work the same?
Posted Mon, 01/07/2013 - 15:41
I think it is good for to increase shoulder power.
Posted Sun, 04/14/2013 - 19:11
I use two folding work horses ($30.00 at Lowes) to do dips. They fold away when I done with them and they can easily support my 220+ body frame.
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