Chest Dips For Massive Pecs

Published: 01st October 2010
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Weighted chest dips are one of the exercises that most people don't even consider when they sit down to design their chest workouts. While weighted dips are typically considered a triceps exercises, the fact of the matter is that with a few small adjustments to the position of your body during the downward phase of this exercise, you can isolate you pecs and intensely train your pectoral muscles!



I personally think so highly of dips that I work them into each of my upper body workouts. It's an amazing movement that really doesn't get the credit (as a chest exercise anyhow) that it deserves. If you really want to pack on some solid mass in your upper body then you need to learn how to perform chest dips with correct form and make it a point to incorporate chest dips into your upper body workouts.



While dips in general have been traditionally thought of as a body weight exercise, you really won't be able to get the biggest benefit from this exercise until you start performing chest dips with some form of weights. The only catch here is that in order to get the level of strength that you're going to need in order to perform chest dips with weights and decent form, it's a good idea to perform at least a couple of workouts of unweighted body weight chest dips in order to learn good weight lifting form and build up a level of muscular strength so that you don't actually wind up injuring yourself once you increase the training weight.



In order to incorporate weights into this movement you're going to need a weight lifting belt that allows you to hang weight plates or dumbbells between your legs. The most typical piece of equipment that see in the gyms these days is a basic weight lifting belt with two round metal rings in the front that you can run a chain through them and, then hang the weight on the chain. These belts can be purchased ready to use, or you can retro fit one of your own weight lifting belts.



In my opinion, the biggest benefit of weighted dips lies in the fact that you can really stretch out your pecs during the bottom portion of this movement in a very controlled manner. This allows for more nutrient and blood flow through your upper body muscles, while improving your range of motion and increasing your pectoral flexibility. But you do have to be careful to not overextend the range of this exercise, as you can injure your shoulders or tear your pectoral muscles if you don't use good form.



In order to stimulate the most muscle growth and really kick-start some amazing chest growth, you've got to learn how to perform chest dips with appropriate form. Practice this exercise a few times before you attempt to increase the weight. You might find that you need to build up a solid level of strength before you move on to more intense dips. If that's the case don't worry about it, just focus on doing your chest dips with proper form and your strength will increase.



Here's how to perform dips in order to kick-start some real pectoral growth:



1.) Place your hands on the parallel bars spaced out to shoulder width

2.) Straighten your arms in order to lift your feet off of the foot stands

3.) Slowly lower your body while simultaneously tilting your upper body forward (this is what takes the emphasis off of your triceps and places the bulk of the load on to your pectorals)

4.) Continue lowering your body until the bottom of your chest is even with your hands

5.) Extend your arms and push your body back to the starting position while focusing on leaning forward as much as possible.



If you want to build a bigger chest, then you've got to add weighted dips to your upper body routine. Not only will they help you improve the overall flexibility level of your upper body, but you'll be able to stimulate your chest muscles to grow like never before!

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