The chest dip is one of the most important chest exercises when emphasizing the pectoralis major. A properly executed chest dip not only works your chest, but also involves most of all the upper body pushing muscles as well. In order to have a well developed chest, performing chest dips is a must!

Executing a chest dip can help you burn chest fat, grow muscle and help sculpt your upper body by, quite literally, working your entire upper body.

Chest dips are considered a "powerful" exercise by many and even work parts of your back, arms and shoulders, too. 

Difficulty:

• Hard

Time Required:

• 30-40 seconds depending on amount of repetitions performed and setup time.

What You Need:

• Dip station
• Weight belt (optional)
  • A weight belt can help relieve much of the stress workout out puts on your back

Here's How:

1. 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.
2. 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.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
4. Repeat the movement for the prescribed amount of repetitions.

Tips:

1. If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

1. A spotter holding your legs can help.
2. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.