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  1. #1
    Member kappa's Avatar
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    what muscles do bench dips hit?

    there not as good as the normal ones for the chest, but do the bench ones do anything for the chest. i do them at home so i aint got the equipment for the real ones.
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    They still hit the chest to a degree, however, due to the arms being so far back, they incorporate a lot more of the front delts. Too deep and you could have shoulder problems.
    If you want to get more chest out of them, dip between two chairs. Elbows out for more chest, elbows at side for more tri's.
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  3. #3
    Senior Member Pete's Avatar
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    Bench dips are definatly not as good as bar dips for chest becuase you cant lean forward. I find bench dips to hit the triceps more than the chest. When doing bench dips make sure to go straight up and down, keeping your torso straight.
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    Member jdog33's Avatar
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    Bar dips will surely work the chest a whole lot better and it also works the triceps better as well
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    I think they mostly hit the triceps, after about 20 reps i can really feel them burning.
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    lil tip: when doing bench dips for tri's. keep ur hands behind you like by your lower back. point ur hands towards you u hit the outer head real good, point them away you hit the inner head real good!
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    Member The SHADOW's Avatar
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    bench dips mainly focus on the triceps with the chest and front delts being secondary muscles. Note they hit the delts much harder then the chest for this variation of dips.
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