Chest Exercise: The Ultimate Dip

Posted: April 19, 2015 in Body & Soul

Use this variation of the classic exercise to build your chest with less risk of injury

Sure, dips are great muscle building exercise for your chests and triceps. Trouble is, they’re also hard on your shoulders. But a simple form tweak will allow you to redistribute your weight so that your torso leans forward as you lower your body, placing more of the stress on your chest (good!) and less of it on your shoulder joints (bad!)

In fact, even if you don’t find the classic dip causes you pain, you’re better off doing this variation—known as the incline dip—regardless. It’ll help protect your shoulders, while making your pecs pop.

Ready to try it? Just use the instructions that follow. And for full-color photos and instructions of 600 more exercises, along with tons of workouts and useful fitness advice, check out  today.

How to do it: Grasp the bars of a dip station and lift yourself so your arms are completely straight. Raise your thighs in front of you until they’re parallel to floor, and bend your knees 90-degrees (almost as if you’re sitting in a chair). Hold them this way for the entire exercise. Keeping your elbows tucked close to your body, slowly lower yourself by bending your elbows until your upper arms are parallel to the floor. (Allow your torso to lean forward.) Pause, then push back up to the starting position.


Try this chest-chiseling complex: Perform eight dips and eight pushups without pausing between exercises. Continue alternating between moves, reducing the number of repetitions you do by one each time. So you’ll do seven dips and seven pushups next, six and six, and so on, until you’re down to one rep of each exercise. Rest for 90 seconds, then try to repeat the complex. As your strength improves, add one repetition to your starting number of reps. Do this workout once every 5 days, maximum.

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