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The Best CHEST EXERCISE You-re Not Doing-RIGHT!

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Rating: 4.0; Vote: 1

There are a lot of different chest exercises, but very few that you can load up with enough weight to serve as the anchor exercise for your chest workout. Bench press variations (incline, decline, flat) are usually the go to chest exercise for building mass in your pecs. In this video, I-m going to show you another option that often gets relegated to the end of the workout and higher reps. If your goal is to build a bigger chest then you need to change that starting now. Dips are one of the better ways to target the chest (as well as the front deltoids, and to a lesser extent the triceps - if you perform them correctly. That said, treating this exercise as a bodyweight chest exercise is not the best thing you can be doing. To build size in any muscle you want to figure out a way to overload with weight when possible. Same as how you want to be squatting to build big legs or rowing to build a bigger back, you want to be pushing some serious weight to build a big chest. This is where weighted dips come in. If you want to get the best out of chest dips you have to figure out a way to weight the exercise. You can easily do this by wearing a weighted vest to perform the exercise or by simply holding a dumbbell between your feet. Of course, you can always wear a dip belt and attach a couple Olympic plates (as much as you can handle) and start cranking out those reps. Far too often, guys become comfortable with their chest workout routines and they become exactly that-routine. The dips are usually the last exercise in the workout, meant simply as a rep burnout exercise after the heavy lifting has already taken place. It doesn-t have to be that way though. In addition to shifting them much earlier in your workout, you also want to be sure you are performing the exercise the right way. Make sure never to allow your shoulders to collapse at the bottom of your dip reps. This means, you should not look like you are doing a shrug in the lowest position. Your shoulders should remain -packed- or down and back, to engage your lats and mid back as stabilizers which will allow your chest to push with more force and do more of the work. The angle of your body should always be forward as well. This acts to place your body more into a suspended pushup position, where you can more effectively target the chest than you could if you were positioned more upright. Start incorporating these dip tips into your workout and when you are ready to take your entire body to a whole new level of development and start building serious athletic muscle, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

STONIE
Great video and I like the way that you break down the system for building a strong chest without having to use a lot of weights and things of that caliber, but I do have a question. What exercises do you have for strengthening your calves and your hamstrings and your thighs? I run, not as often as I use to since I got out of the military, and I favor using TRX Bands but what can I do for a full leg workout at home?
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C. J.
-ATHLEAN-X- Like always Jeff, outstanding video!
Questions about dips: Should dips be used to build/ isolate triceps? If yes, different posture? video?
What are the guidelines for the safest range of motion - the bottom to protect ones shoulders? Basically NO shrug position?
What is the best distance for the hand placement (wide or narrow) to hit chest & or triceps if dips are a good exercise for them?
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Maikel
I can't do dips because when i go down to the dip position, my chest in the middle hurts like hell Jeff! I don't know if its a torn ligament, but when i stretch my chest, it pops in the middle and the pain dissapear, someone have the same problem? Please help. i was really strong at dips and now i cant to them without it hurting me chest, help please Jeff
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Russell
I have been trying to get the form correct but I had to give them up when up when I couldn't feel my fingers and my bicep atrophied, guna start getting form fixed but would help if we could see where legs and feet are positioned and if they are behind or pointing at the ground, need help leaning correctly
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Sentinel
Mike Mentzer said there was no greater exercise for Chest triceps. and shoulders than the paralel bar dip. And he was right.
Everyone think bench press is the king of chest exercises. Not a chance. Dips flush pump the entire pec from collar bone to nipple. Theyre unmatched.
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jokatech
Great video. 1 Thing I've been trying to develop for a while now, is a means to do explosive cardio circuits in closed quarters during home workouts that can simulate distance running. This can be useful for winter months when you can't get to the gym or outside to run.
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North
A week layout of a workout split recommendation and why to have it in that manner or other variations, since there is many ways to skin a cat. Simple explanation on how to organize and structure upper body, lower body and core movements. Thank you for your energy input.
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Felix
I see you have some Fat Gripz up on your wall. I've been interested to hear your thoughts on using them? I have been using them and noticed a difference in my elbow pain and grip strength. Glad to see you're using them. Any suggestions on using them would be helpful!
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Dicken
Thanks for the info! It's all about the details! I've put on a lot of size, and good definition in my middle & upper chest, but having trouble getting the definition on the outer peck. I want the deep creese along the outer edge. Any advise on that? Thanks!
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Arsany
Great Video!
Can you please make a full body stretch video I can do before I go to bed please? I want to be more flexible and I want to do the right stretches. I have been asking for this video for months now! I hope you read this soon. Thank you Jeff
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