Dips are a tried and true dips muscu exercise that can help build the chest and triceps. Often overlooked in some training plans, dips can be a great addition to your shoulder, arm and chest day workouts.
With a few simple tweaks, you can make Dips much harder and get even more bang for your buck. Adding weight is one way to increase the challenge of Dips. Another method is using a fixed resistance such as a tricep lever pushdown. This provides a similar movement to the regular dip but allows you to add weight without the risk of putting too much pressure on your shoulders and sternum.
La Puissance des Dips : Comment Intégrer cet Exercice Polyvalent dans Votre Programme de Musculation
Depending on the variation you choose, Dips can hone in on the chest or triceps to a greater extent. The trick comes from where you place your torso in the movement: by leaning forward, Dips target the lower chest muscles; by keeping your torso straight, they target the upper chest and pecs.
Eb says: As a general rule, it’s not a good idea to go too deep into the Dip. Not only does going super-deep essentially train your triceps more than your chest, but it also puts you in a dangerous position and can put serious strain on the shoulders. Stop lowering the moment you can’t keep your shoulders tight or you feel any pain, then drive back up and straighten your arms aggressively.
If you’re looking to grow your muscles, a moderate rep range of 8-12 reps is the best way to go with Dips. This is higher than most lifters usually do, but it’s the best way to maximize growth.