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Dips - Chest Version

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Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Other
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


9.0

Out of 10

Excellent

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Dips - Chest Version Images

Dips - Chest Version
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Dips - Chest Version
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Dips - Chest Version Guide

Main Muscle: Chest

  1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
  2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
  4. Repeat the movement for the prescribed amount of repetitions.

Variations:

If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.



Alternative Exercises For Dips - Chest Version

Dip Machine

Muscle Targeted: Triceps

8.9

Out of 10

8.8

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8.3

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Dips - Chest Version

Exercise Rating
10/10

May 12, 2014 5:31 PM: you learn something new every day



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of people found this review helpful

Review: Dips - Chest Version

Exercise Rating
10/10

Jan 22, 2014 10:20 AM: I did these in place of Decline Bench. There wasn't a decline bench option at the location!



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of people found this review helpful

Review: Dips - Chest Version

Exercise Rating
9/10

Nov 19, 2013 8:29 AM: Started doing these as I developed a 'niggle' in my right shoulder which completely rules out incline anything, flyes were a problem and I even dropped flat bench press until recently, you can imagine how restricting this was. Amazingly, when I tried dips, they didn't aggravate my shoulder so I stuck...+See More



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Tip: Dips - Chest Version

Exercise Rating
8/10

Sep 21, 2013 3:43 PM: Try to lean forward and raise legs to the rear.

I get better results with dips than decline bench press.



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of people found this review helpful

Review: Dips - Chest Version

Exercise Rating
9/10

Aug 29, 2013 7:32 PM: Probably my 2nd favorite exercise for the chest. I would recommend controlling the negative while going down to really feel a nice stretch and then explode up. Ah, yes!



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Review: Dips - Chest Version

Exercise Rating
10/10

Aug 15, 2013 10:20 PM: Amazing exercise. After the first time I tried them about a year ago, I never stopped using them. They hit your entire chest, with more focus on the lower head of pectoralis major.



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Tip: Dips - Chest Version

Exercise Rating
10/10

Jul 23, 2013 4:42 AM: I like to hinge at the hips. It helps keep the center of gravity closer to the chest and improves control and form.



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Review: Dips - Chest Version

Exercise Rating
9/10

Jul 22, 2013 6:15 AM: its a simply delicious form makes u know exactly how much your shoulder and chest can take your swing,



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Tip: Dips - Chest Version

Exercise Rating
10/10

May 14, 2013 7:47 PM: Realizarlo al final de la rutina, y usar peso si es posible.



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of people found this review helpful

Review: Dips - Chest Version

Exercise Rating
10/10

Dec 21, 2012 12:55 PM: i love this workout you feel it!



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