A chest workout can include a variety of exercises ranging from the bench press to dumbbell flies, but dips are the best chest exercise. The movement used to execute the dip trains every muscle in the chest, including the pectoralis major on the front of the rib cage and the pectoralis minor under the pectoralis major. As a result, you train the entire chest muscle, leading to a strong, lean chest.
Technique
Proper technique is essential for maximizing the results of the dip exercise. Start the dip exercise by grabbing the handles and extending your arms. Lean slightly forward and lower your body as you inhale and bend your arms until your upper arms are parallel to the floor. Pause at the bottom for one second, squeeze your chest muscles and exhale as you push yourself up to the starting position. Repeat the movement for the recommended number of repetitions.
Caution
While dips are an excellent exercise for developing the chest and other upper body muscles, including the shoulders and triceps, they also require a significant amount of strength and stability in the shoulder joint. Consider scaling back the exercise or finding an alternate exercise if you've had shoulder surgery or have bad shoulders. Always focus on good form and technique, and consult your doctor if you experience any shoulder pain while performing dips.
Progression
Beginners to experienced athletes and bodybuilders can perform the dip exercise. When you are learning the dip movement and improving your chest strength, you can perform a variety of dip variations. Use a dip assist machine in which you place your feet or knees on a pad that uses weight to push your body weight and assist the movement. You can also use a resistance band wrapped around your feet or knees to assist through the dip range of motion.
Advanced
When you have mastered the basic dip exercise, you can progress to advanced dips. Bodybuilders commonly use weighted dips to build additional strength and muscle mass in the chest and upper body. You can perform weighted dips by adding weighted plates to a weight belt and performing a regular dip. Another advanced version of the dip is the ring dip, which adds a significant amount of shoulder stabilization and muscle isolation to the movement.
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