Chest Dips For Maximum Pec Development

Chest dips are one of the best exercises for adding density and size to the pectoral muscles of your chest. While most people don’t even regard dips as a chest exercise (they think of it more as a triceps exercise), when performed correctly chest dips can make an immediate impact on the size and strength of your pecs.

Once you begin to build up some strength in your pectorals, then you can tap into the real power of this “old school” exercise by adding weight to the mix!  Weighted chest dips are an excellent exercise that will allow you to pack on some serious muscle mass in your chest.

One of my favorite applications of chest dips is to add it into my chest workouts whenever I hit a sticking point or plateau with my bench press.  For some reason this exercise allows me to strengthen my chest enough to push through sticking points with ease.

That said, chest dips can be a difficult exercise to perform if you’ve had any sort of shoulder injury. Make sure that you understand how to perform this exercise with proper muscle building form before you give it a try, or you’ll be asking for a debilitating shoulder injury of some sort.

Muscles Used During Chest Dips Target Body Part: Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Triceps, Extensors, Serratus Anterior

Starting Position: Hang from the parallel bars with your arm extended and your legs curled up behind you.

Downward Phase: Inhale and bend your elbows, slowly lowering your body
Until your chest is level with the parallel bars.

Upward Phase: Exhale and gently press upwards to full elbow extension.

Special Instructions: The more your chest is angled forward during this exercise, the more the muscle fibers of the chest are activated.  If you keep your body positioned completely upright during this exercise, then you will primarily activate the triceps.

Aside form being an excellent pectoral exercise, parallel bar dips are a great way to stretch the shoulder girdle and pectoralis major.

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