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Thread: dips for chest

  1. #1
    Registered User Tsaadon's Avatar
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    dips for chest

    how should i preform dips if i wanna work on my chest more rather then my triceps? also does dips work mainly on lower chest or the entire chest?
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    lean in slightly and u will be working chest more than tris...although its almost impossible to completely isolate the chest with dips..leaning forward will emphasize it more
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    Registered User Bangbus808's Avatar
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    Dips for chest. Have a wider grip, lean forward and let your elbows come out to the sides.

    Dips for Tri's. A more narrow grip, more upright, elbows go out to the back not the side.
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    Originally Posted by Bangbus808 View Post
    Dips for chest. Have a wider grip, lean forward and let your elbows come out to the sides.

    Dips for Tri's. A more narrow grip, more upright, elbows go out to the back not the side.
    I'm just wondering. I do chest dips by leaning forward, however my bars don't allow for a very wide grip. So how would leaning forward + narrow grip have an effect on the chest/tri's? Is it safe to assume it would be kind of inbetween the two? Working chest less than wide, but working tri's less than upright?
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    Yes dips keep your chest from sagging.
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    You kind of have to mess around with different adjustments/methods to get to where you feel it more in your chest. As others have mentioned, a wider grip can help . . . so can leaning forward more and/or keeping your chin tucked.

    You can mess with your leg positioning too in order to try and hit chest a little more. For some bizarre reason, I feel it a lot more in my chest if I have that forward lean with chin tucked--but then I bend my knees slightly and try to hold my feet forward of where they would naturally hang. Kind of like a "Gironda Dip" but not exactly.

    Play around with it a bit and you should find the groove where you feel chest a little more emphasized.
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    Originally Posted by Kilrov View Post
    I'm just wondering. I do chest dips by leaning forward, however my bars don't allow for a very wide grip. So how would leaning forward + narrow grip have an effect on the chest/tri's? Is it safe to assume it would be kind of inbetween the two? Working chest less than wide, but working tri's less than upright?
    Then make sure you let your elbows flare out and you lean forward.
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    I found the wide-grip was the keyt factor for me, as well as leaning forward, of course. If the equipment doesn't allow for a wide grip, can you improvise? I used to use the hand-rails on cardio equipment at a lousy gym once. Since the handles were slightly inclined, I had really good results.
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    Chest:Lean a little forward,go down all the way till ur hands and armpits are in the same line(If you can),
    elbows pointing outside.

    Tri's:No leaning,body straight up,elbows pointing backwards(arms close to ur body),
    and dont go all the way down,just till ur elbow is a 90 degree angle ar maybe a lil more.
    Explosive up on both.

    U shouldn't feel your pecs working almost at all when doing it for tri's.
    When doing chest,feeling tri's working to some degree is inevitable.
    With technique learned,and well developed mmc,what u should feel working more on these two exercises is completely different.
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    Dips for the chest should be done leaning forward slightly and also you should feel your pecs contract too as will the triceps, you can feel dips in your lower pecs/and outer pecs in my own experience.
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  11. #11
    Registered User Tsaadon's Avatar
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    thanks for all the advices!
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    in my experience it's worked my lower chest better than decline press but that's just me.
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