Chest Dips For A Massive Chest - By: Nick Andrade

Chest dips are one of the exercises that hardly anybody considers when they sit down to write down their chest workouts. While dips are typically considered a triceps movement, the fact of the matter is that with a simple adjustment to your body position during the bottom phase of this exercise, you can isolate you chest muscles and efficiently target your pecs!

I personally think so highly of dips that I work them into each of my upper body workouts. It's a great chest exercise that typically doesn't get the notoriety (as a pec exercise) that it deserves. If you're serious about packing on some real muscle mass in your pectoral muscles then you need to learn how to perform this exercise with correct form and make it a point to incorporate dips into your upper body workouts.

Even though dips in general have been traditionally thought of as a body weight movement, you won't be able to get the biggest benefit from this movement until you start doing dips with some form of weights. The only catch here is that in order to get the level of muscular strength that you'll need in order to perform weighted dips correctly, it's a good idea to work your way through at least a couple of workouts of unweighted body weight chest dips in order to learn the proper form and increase your level of muscular strength so that you don't actually wind up injuring yourself once you increase the training weight.

In order to work weights into this movement you're going to need a weight lifting belt that allows you to hang some type of resistance between your legs. The most common type of equipment that see in the gyms these days is a simple weight lifting belt with two round metal rings in the front that allows you to run a chain through them and, then hang the weight on the chain. These belts can be purchased ready to go, or you can make one of your own weight lifting belts.

In my opinion, the biggest benefit of weighted chest dips lies in the fact that you can seriously stretch out your chest muscles during the bottom portion of this exercise in a very systematic way. This allows for more nutrient flow through your upper body muscles, while increasing your range of motion and increasing your upper body flexibility. But you do have to be careful to not push the range of motion of this exercise, as you can hurt your shoulders or tear your pectoral muscles if you don't use good form.

In order to get the most out of chest dips and and really kick-start some impressive chest growth, you've got to learn how to perform dips with good form. Make sure to practice this movement a few times before you even try to increase the weight. You may find that you need to build up a solid level of strength before you move on to heavy dips. If that's the case don't lose any sleep over it, just focus on performing your dips with decent form and your strength will increase.

Here's how to perform dips in order to kick-start some real pectoral growth:

1.) Place your hands on the parallel bars spaced out approximately shoulder width
2.) Straighten your arms in order to lift your feet off of the foot stands
3.) Tilt your body forward while slowly lowering yourself (this is what takes the emphasis off of your triceps and places the bulk of the load on to your chest)
4.) Continue lowering your body until the bottom of your chest is even with your hands
5.) Extend your arms and push your body back to the starting position while focusing on tilting forward as much as possible.

If you want to build a stronger chest, then you've got to add weighted chest dips to your upper body routine. Not only will they help you improve your range of motion in your upper body, but you will be able to stimulate your pecs to explode like never before!

About the Author

Nick Andrade is a certified personal trainer, online fitness coach and the author of The Muscle Mass Advantage training program. If you liked these chest dips instructions and tips, check out Nick's program The Muscle Mass Advantage and learn how to gain muscle mass fast!

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