The pectorals take up a large surface area of the chest. This categorizes it as a major muscle group in the upper body. Conventional weightlifting exercises such as bench presses and cable crossovers work this muscle group with the help of free weights and machines. Dips require the use of bodyweight, and they also have an effect on the chest.
Compound Exercises
A compound exercise works more than one muscle at a time, which leads to faster gains in size and strength. A distinguishing feature of a compound exercise is that it involves more than one joint working at the same time. This is what causes multiple muscles to be activated. Dips cause you to bend your elbows and shoulders, making it a compound exercise. The main muscles worked are the pectorals, triceps, deltoids and rhomboids.
Proper Technique
In order for dips to be effective for the chest, they need to be performed with proper technique. A dipping machine has lower supports to place your feet and two parallel handles on the top. Begin by standing on the supports and wrapping your hands around the bars. Carefully remove each foot, bend your knees so your legs are behind your body and fully lock out your arms. You should be suspended in the air at this point. Lean forward slightly and maintain tight abs as you bend your elbows and lower your body. Once you feel a good stretch in your chest, push yourself back to the starting position and repeat.
Added Resistance
The dip is a challenging exercise. However, after several weeks of training, you will get stronger and the exercise will not have as much of an effect on your muscles. The way to resolve this problem is by adding resistance to your body. Wear a weighted vest, a weighted back pack, strap on ankle weights or use a specialized dipping belt, which is made out of leather and has a chain that hangs down. Weight plates get fastened to the chain to increase your resistance.
Dips at Home
When you do not have access to a dipping machine, you can perform dips with the aid of two chairs. This variation is performed by placing your hands on the front edge of one chair and placing your heels on the seat of the other chair. To increase the resistance, place full water jugs on your lap. You also have the option of pouring out the water and adding sand or small gravel.
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