Dips - Chest Version

Chest
Shoulders
Triceps

Equipment: Bodyweight

New to this

Your first dips - chest version

What weight should I start with on the dips - chest version?

Your bodyweight is the load, so the question is how much help you need. Use the assisted dip machine and set the counterweight at about 40 percent of your bodyweight to start, then take 10 lb off as it gets easier.

You are ready for unassisted dips when you can do 12 clean reps with the counterweight under 20 lb.

What usually goes wrong on the dips - chest version?

Grip the bars and press up to a straight-arm hold. Get stable before you move.

Lean your torso forward about 30 degrees and hold that lean. The forward angle is what makes this the chest version.

Lower until your upper arms are parallel with the floor, elbows tracking back and slightly out, then press back up without letting the torso come upright.

Most common mistake: dropping too deep. If your shoulders sink below your elbows the load moves onto the joint capsule. Stop at parallel.

If there is no dip station

The machine press lets you train the same push with a load you control precisely. The decline dumbbell bench press hits the lower chest the way dips do, with less shoulder strain.

How to do it

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
Tip: Remember to squeeze the chest at the top of the movement for a second.
Repeat the movement for the prescribed amount of repetitions.