Full development of the upper pectorals, or upper chest, is essential for balanced overall development of the chest muscles. The commonly accepted method to target the upper chest involves a barbell or dumbbell press on an incline bench. Bar dips also target the upper portion of the pectorals, kinesiology website KinesConnection explains, and work the mid and lower pecs, too. The body should be positioned to ensure the chest muscles, and not the triceps, are the primary muscles engaged.
Anatomy
The pectoralis major and the pectoralis minor comprise the chest muscles. The pectoralis major, commonly called the pecs, attach to the humerus, at the top of the shoulder, and originate on the sternum, or breastbone. The pectoralis major consists of two heads, the sternal head and the clavicular head. The sternal head is considered the middle and lower chest muscles; the clavicular head is considered the upper chest muscles. The pectoralis minor is located beneath the pectoralis major.
Considerations
Dips primarily target the middle and lower chest muscles, with a secondary effect on the upper chest muscles, the ExRx website notes. To emphasize your chest muscles, tilt your body forward when you do bar dips. Apply the principle of progressive overload to derive the maximum benefit from dips --- consistently increase the number of repetitions or do weighted dips by wearing a weighted vest or attaching weights to a harness or your lifting belt.
Variation
Bar dips are a difficult exercise to perform, because you have to move your entire body weight. Bench dips offer an easier alternative. Position yourself between two benches. Place a hand on each bench and straighten both legs in front of you with your heels on the floor. Lower your body by bending your arms and allowing your elbows to flare outwards. Stop when your upper arms are parallel to the floor, or go lower to get a fuller stretch across the chest. Push up back to your starting position. Increase the intensity of the exercise by placing plates on your lap.
Machine Dips
Machine-assisted dips offer an alternative to bar dips and bench dips. Place your feet or knees on a platform. The platform supports your weight and also assists you on the concentric, or push-up, phase of the movement.
Increase the intensity of your dips workout and further work your pectorals with specialized dip machines, which allow you add resistance. These include the lever chest dip, the cable chest dip and the hammer strength machine.
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