If you want to develop huge pecs that are thick and well rounded then you need to start hitting some heavy dips. In this article we will be looking at why dips bring some amazing pectoral growth.

What are dips?

Take a look at the picture on the left and you will get a pretty good idea of what a dip is. Although this guy seems to be doing them backwards; I generally face in towards the back of the dip station.

Basically, to do a dip you need to get two parallel bars that are not much wider than shoulder width apart. You then grab on to these bars and lean forward and “dip” your body down. Once you are as low as you can go you push yourself back up and repeat.

What muscles does the dip target

Every time you do a dip you are going to be hitting your:

• Pectoral muscles
• Triceps
• Deltoid muscles
• Traps
• Abdominals

However, it is the triceps and the pectoral muscles that really get worked. If you get the technique right and add some weight to your waist as you dip you will experience growth like never before.

Why are dips so good for the chest muscles?

When you think about chest exercises you normally think about the bench press, dumbbell press, cable cross overs, incline bench press or machine press. For some reason the dip has not made its way into popular muscle building culture and it is a real shame. However, the fact that we haven’t been using it much means that when we do start to use it our body will take a real shock and you will pack on some muscle very quickly.

Dips are also very natural exercise. You are using your bodyweight in a more advanced way and, like a chin up, the body really struggles to get it done. If you can add weight to your waist and still bang out a few repetitions of a slow dip then you know you are stronger than the average joe. It is a hard exercise and it brings results.

Are there any down sides to the dip?

Yes. There is. The dip often stresses your shoulders far too much. This usually happens when you get on a dip station that is too wide. I have seen people doing weighted dips on a dip station about a metre wide! This is a sure fire way to mess up your shoulder joint. Make sure the equipment you do your dips on is nice and narrow. You should also make sure your lean forward instead of remaining upright. This brings the emphasis back onto the pecs.

Tips to get the most out of the dip

Here are some tips you should make sure you follow if you want to maximize your chest growth.

1. Decline really slow
Make sure the decline part of your dip is super slow. Aim for at least five seconds. This puts a great amount of stress on the muscles and really forces them to work.

2. Push up hard
On the other hand, I like to make the upward part of my dip explosive and fast. This should only be done if you have proven to yourself that your technique is perfect. If you start going fast before your technique is good you will start to bring other muscles into the mix. Not good.

3. Add weight straight away
Don’t wait a few weeks to add weight, add it now! If you add weight early you will get used to the feeling and when you see how much muscle it packs on you will wonder why you didn’t do it earlier.

Do you do weighted dips?

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