Chest Exercises - How to Perform Dips

Dips are a versatile compound exercise that primarily target the pectoralis major muscles at the front of the chest, and the triceps muscle at the back of the arm.

Video Demonstration of Dips  


The exercise:  Assume the starting position by grasping a set pf parallel bars with a closed grip.  Slowly lower your body under complete control, being careful not to exceed the shoulders range of motion.  Once at the bottom, push your body upwards by contracting your chest, deltoids and triceps muscles. 

Tips 
  • To target the chest muscles, lean forward, drop your chin to your chest, and move your elbows away from your body slightly.

  • To target the triceps muscles, maintain a vertical torso, keep your chin up, and move your elbows closer to your body.

  • If additional weight is necessary, place a dumbbell between your legs, or add plates to a belt.

Muscle Involved in Dips 

Dips are a compound movement that target  the pectoralis major, a s well as the deltoid and triceps muscles.

Here are all of the muscles used during a dip:

Primary Target Muscle(s)

  • Pectoralis major or triceps

Secondary Muscles:

  • Deltoid (anterior)
  • Pectoralis minor 

Synergists

  • Rhomboids
  • Levator Scapulae
  • Latissimus Dorsi
  • Teres Major

Stabilizers

  • Lower Trapezius
 
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