- Body & Gym Posts
- 12 Nov, 2019
The chest dip is a compound exercise where you use the shoulders, triceps and core. It is a good exercise for strength building where you use your own body weight.
- There is quite a bit of pressure on your shoulders, so make sure you warm them up well before you dip.
- By hanging the body forwards you put the focus on the chest muscle, otherwise it is on the triceps.
- Make sure the shoulders are low, the shoulder blades are facing each other, and the back is straight.
- Lower until the elbow makes an angle of 90 degrees and no further to prevent injuries.
- Tighten the abdominal muscles to keep your body stable.
By losing as little tension as possible, the chest muscle is activated to the maximum, so you get a better result. Ways to do this are:
- Slowly lower your body to maintain constant tension on your muscles.
- Tighten the chest muscle for a second when you have pushed yourself up.
- Make sure you also hang forward when pushing up to focus as much as possible on the chest muscle.
Muscle strength or muscle growth?
The dip is a compound exercise, so you can increase the exercise without much risk of injury. Strengthening the exercise is good for improving your muscle strength and provides more results.
If your goal is to build muscle power, you better do multiple sets where you CANNOT until failure, because you train your nervous system to become stronger. While you better can train to failure if you want more muscle growth, because this activates your muscle fibers more.
Here you push yourself up as explosively as possible, so that you 'launch' yourself briefly and you release the bar for a moment. This is a somewhat heavier variant of the normal dip, but provides more strength and a higher activation of the chest muscle. Be careful not to lock your elbows, otherwise you could injure your elbow joint when you land.
By using a dip machine you can make the dip movement while seated. The execution remains the same, only it is easier to stay stable and you do not have to tighten your core. It is also less susceptible to injury than the normal dip.
By placing your legs forward, you use your core and your hip muscles more than if you keep your knees bent. This also automatically leans your body forward, so that you are in the right position for a chest dip. However, as a result some people exhaust the core rather than the chest muscle, which means they cannot complete the exercise completely.