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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: NoForce: Push
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9.0

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Excellent

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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

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Tip: Dips - Chest Version

Exercise Rating
10/10

Jun 30, 2015 9:31 PM: make sure you lean forward as much as possible on the down.

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Review: Dips - Chest Version

Exercise Rating
10/10

Jun 15, 2015 5:52 AM: too pawar full.. workouit

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Review: Dips - Chest Version

Exercise Rating
9/10

Feb 18, 2015 3:40 PM: So the arms bend to 90 degrees

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Tip: Dips - Chest Version

Exercise Rating
10/10

Feb 10, 2015 7:31 AM: For triceps, keep your body straight (don't lean forward) and keep elbows in.
For chest, do like the video - lean forward slightly, and consider a wider grip.
Be careful not to bend your legs/hips too much. You want your entire body to do the movement. (Saw a guy at gym who was basically...+See More

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Tip: Dips - Chest Version

Exercise Rating
10/10

Jan 25, 2015 1:59 AM: i have done these at home with two chairs weighed down. im short, so it was acceptable in stead of a dip bar

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Review: Dips - Chest Version

Exercise Rating
10/10

Nov 21, 2014 9:50 AM: OMG, there's no chest exercise I know that makes me feel like this one

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Review: Dips - Chest Version

Exercise Rating
10/10

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

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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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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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