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  1. #1
    The Mighty One MightyMatt84's Avatar
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    Default Chest Dip what area does it work?

    So i often do chest dips but im not sure if its working mainly upper lower or middle chest i know its alot ant delts and tris but cant put my figure on what part of my pecs im hitting, if anyone could answer this i would be grateful.
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  2. #2
    Seasoned M&S Veteran DannyT's Avatar
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    Quote Originally Posted by MightyMatt84 View Post
    So i often do chest dips but im not sure if its working mainly upper lower or middle chest i know its alot ant delts and tris but cant put my figure on what part of my pecs im hitting, if anyone could answer this i would be grateful.
    There's only upper and lower chest
    Chest dips work mainly the lower pecs.
    "Simplicity is the key to brilliance" - Bruce Lee

  3. #3
    The Mighty One MightyMatt84's Avatar
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    Thanks for the quick reply
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  4. #4
    Muscle Hobbit carl1174's Avatar
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    The targeted muscle is the Pectoralis Major, however the synergists (the ones that help the movement) are the ant Delt, Triceps, Rhomboids, Lats, Teres Major and one final muscle that a lot of people forget about the pectoralis minor (this is situated under the main pec muscle and runs from the ribs up towards the arm pit) this is why the outer pec is more full than the inner, because there is extra muscle there. There is more than just upper and lower pec (the clavical and sternal heads) the main pec muscle you see, dont forget there is a secondary pec muscle, that lies underneath this on the ouside egde. Benching hardly works it, but swimming on the other hand works it really well, which is why a lot of swimmers have that wide chest look and large pecs up and aroung the shoulder. Also you can target the lower part of the pec (although it has two head upper and middle), the lower part is called the pars abdominalis (or the abdominal part of the clavical head) and this is especially recruited when doinf dips and/or decline bench

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  5. #5
    NOT ripped, NOT concerned LtL's Avatar
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    I disagree with Danny here and would compare a chest dip to an incline bench press in terms of the way it targets your pec's. The caveat that I would put on this is that a chest dip is one where you lean forward. If you're staying more upright then you will take the chest out of the movement a bit more and will use more tricep.

    IMO Weighted dips are one of the best chest builders. I find them as effective as an incline bench press and way more comfortable for my shoulders.

    LtL

  6. #6
    Seasoned M&S Veteran DannyT's Avatar
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    Quote Originally Posted by LtL View Post
    I disagree with Danny here and would compare a chest dip to an incline bench press in terms of the way it targets your pec's. The caveat that I would put on this is that a chest dip is one where you lean forward. If you're staying more upright then you will take the chest out of the movement a bit more and will use more tricep.

    IMO Weighted dips are one of the best chest builders. I find them as effective as an incline bench press and way more comfortable for my shoulders.

    LtL
    Sorry LtL, here's my source. Main muscles used are pectoralis major, sternal which is the lower pec
    http://www.exrx.net/WeightExercises/...tChestDip.html
    Last edited by DannyT; 03-14-2010 at 07:04 AM.
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  7. #7
    NOT ripped, NOT concerned LtL's Avatar
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    I stand corrected.

    LtL

  8. #8
    Just joined M&S coreysbaker's Avatar
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    At my gym, the bars where you do chest dips is adjustable.There is four setting starting of at one which is the furthermost inside. Just wondering which setting people think would be most beneficial for the chest dip?

  9. #9
    Muscle Hobbit carl1174's Avatar
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    whichever is the NATURAL size for you, so stand with your arms hanging naturally at your side, where your hands are thats the width i would go for

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  10. #10
    Yoke is the new Biceps BigJosh's Avatar
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    Default

    Quote Originally Posted by coreysbaker View Post
    At my gym, the bars where you do chest dips is adjustable.There is four setting starting of at one which is the furthermost inside. Just wondering which setting people think would be most beneficial for the chest dip?
    I believe the general "rule of thumb" is that for chest dips you want to go with the wider setting and for tricep dips you want to use a narrower setting. Having said that, if you go to wide i believe you will feel it in your shoulders.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards they usually have all the advice and none of the experience."
    -Jim Wendler

 

 

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