Dips

Purpose

• excellent chest builder with extreme pec stretch at the bottom position
• high tension in lengthened position for optimal chest development
• also effectively targets triceps and anterior deltoids

Execution

Position yourself on parallel bars or dip handles with arms fully extended, hands slightly wider than shoulder-width for more chest emphasis. Lean forward approximately 45 degrees and position your legs forward to shift focus to the pecs. Slightly tuck your chin.

• lower your body by bending your elbows, maintaining the forward lean
• descend as deeply as possible, feeling the intense stretch across your chest
• pause briefly in the deep stretch position to maximize tension
• press back up, focusing on driving through the bottom portion of the movement
• control the negative on the way down

As you progress, prioritize depth over reps or weight. Consider adding weight with a belt or weighted vest once bodyweight becomes too easy.