Chest dips can effectively target your pectoral muscles when you pay strict attention to form during the movement. If you don't lean forward at enough of an angle, the triceps muscles are recruited primarily, taking the emphasis off your chest. Avoid any jerking or swinging motion, as this can lead to injury. Using the proper exercise technique helps you develop thick and toned lower pectoral muscles.
Anatomy
The pectoralis major is the primary muscle targeted by chest dips. You use the pecs when flexing or extending your shoulders, moving your arms toward and across your chest with elbows facing out or moving your arms away from your chest with elbows facing down. The latissimus dorsi, or back, muscles, triceps and rear deltoids are also recruited during the movement, according to ExRx.net.
Exercise Movement
Grasp both handles of a wide dip bar and push down, lifting your body off the floor. Extend your arms fully and keep your shoulders above your hands. Maintain a slight bend in your hips and knees. Bend your arms, letting your elbows flare out to the sides as you lower your body. Lean forward during the descent to place a greater emphasis on the chest muscles. Lower yourself until you feel a stretch in the pecs. Push down through your palms, lifting your body until your arms are fully extended. Do four sets of 10 repetitions each to add muscle mass and shape to the lower chest. Rest for 60 seconds between sets.
Spotter
Train with a spotter to maintain proper form and reduce the risk of injury. A spotter can help you push out the last few difficult repetitions toward the end of your workouts, increasing the effectiveness of the exercise. Training partners can also assist you during weighted dips, placing a dumbbell between your feet or securing the dip belt weight as you position yourself on the bars. Doing weighted dips accelerates hypertrophy, or muscle growth, in the lower pecs.
Tips
Do bench presses and incline dumbbell flies to complete your chest workout, because chest dips isolate only the lower region of your pecs. Bench presses target the entire chest; incline flies isolate the upper chest. Warm up with five minutes of light jogging to bring blood into the chest region. Stretch for 10 minutes to reduce the risk of injury and loosen up the muscles for your workout. Before starting a resistance-training workout to shape your chest, or any other new exercise regimen, consult your doctor.
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