Monday, April 12, 2010

How To Do Chest Dips To Develop A Stronger Chest

Chest dips are an excellent way to build strength and put on muscle.



If you're looking for an incredibly powerful chest strengthening exercise that will rip you up and leave you wanting more of the same, the chest dip is the one for you. Chest dips don't require a lot of equipment and you'll have a lot of fun doing them. If you ever hope to develop a great chest this is one of the most effective exercises in the arsenal. Why? Because it is a compound exercise that makes your chest, shoulders, triceps and wrists do all of the work. Today I am going to teach you proper technique for this exercise.

Performing chest dips

You will need parallel bars or two chairs that are sturdy enough to support your body weight. Stand between the dip bars. Bend your legs. While keeping your arms tight, lean your upper torso forward by 15 to 30 degrees. **To protect against injury you must lean forward less than 45 degrees when performing this exercise.**Push yourself upward but make sure that your elbows don't lock. Then lower your body until you feel a stretching in your chest. Now, use your chest muscles to push your upper body back up again. This is one rep. Repeat the process again. Do this as many times as you can. When your muscles fatigue that's the time to stop.

Beginners will find this to be a very difficult exercise. Do not be surprised if you are unable to accomplish more than a few reps. If this exercise is too difficult for you at first, then you have a few options. If your gym has an assisted dip machine, you may use it for this workout. You will need to stand on the lever and allow it to help you dip then raise back up to your starting position. Or you may ask someone to hold your ankles while you perform the routine. As you become stronger you should increase your repetitions. Once you're able to complete 15 reps in one set, you may want to perform weighted chest dips. All you will need for these is a weight vest or a weight belt from which you can attach a weight plate. From that point, you would execute weighted chest dips the same way as with regular chest dips.

Because of the power of this exercise, it is great to do them on chest day right after bench presses. I recommend doing three sets with a MINIMUM of 15 repetitions (if you can do more then go for it). Practice dips often and you will develop a strong, powerful chest. If done properly, your chest muscles will feel incredibly sore after you've finished the workout. This is what you want because it means that your muscles have been fired up. When this happens you know you're on your way to developing a great chest.

That's all you need to know for dips. Look forward to more articles on my Great Chest Workouts website. What are you waiting around here for? You're not getting any stronger sitting in front of your computer, you know.

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