Known to be one of the most effective and versatile exercises, chest dips can easily be incorporated into any workout routine. Targeting mainly chest muscles, chest dips also help in building and strengthening your core, shoulders, and triceps. Also, if you feel that this workout technique is only perfect for upping aesthetic gains, then let us tell you that you are quite wrong! Apart from transforming physique, chest dips also promise augmentation in overall fitness, thereby making them a fundamental part of upper body strength workouts. So, if you are one of those who wants to get a chiselled chest and ultimate strength, then this compound bodyweight exercise is the perfect choice for you.
Performed using two parallel dip bars in the gym or modified setups at home, chest dips tend to stimulate muscle growth and are renowned for their unmatched efficacy as far as boosting functional strength is concerned. So, whether you are a beginner or a seasoned weightlifter, this exercise is effective for one and all. Now, let’s delve deeper into this subject and know more about chest dips, how to perform them, their benefits, tips, and which muscles are targeted in order to get the most of your strength training journey.
How to Perform Chest Dips at Home
Usually performed using dip bars, there are different variations of chest dips. Many people have the notion that chest dips can only be performed in a gym. However, that is not true! You can easily perform chest dips at home and reap benefits. So, without further ado, let’s look at how you can perform this exercise without leaving the comfort of your home.
For performing chest dips at home, you can either purchase a dip station from a sports shop or you can use the following furniture items as an alternative to a dip station:
- Playground bars
- Couch back
- Stools/chairs
- Kitchen counters
Firstly, you need to ensure that the dip station substitute is perfectly stable. Once you have ensured this, keep your palms on the parallel platform, be it kitchen counters, desks, nightstands, etc. Additionally, the distance between both the platforms should be equal to your shoulders’ width. Subsequently, slowly raise your body but make sure your elbows are not locked in an upright position. Dip your body lower and lean slightly forward. This will ensure that your chest muscles are properly worked out.
Muscles Worked Through Chest Dips
Many people don’t have an exact idea as to which muscles are worked during chest dips. Generally speaking, chest and triceps are primarily involved in dips. But, when it comes to chest dips, your pectorals or chest muscles are the most worked areas. Triceps and deltoids are other muscle areas worked during chest dips. It is also important to know that performing chest dips also helps improve core strength, which is an added advantage.
Benefits of Performing Chest Dips
Chest dips are one of the favourite exercises of all those who want to increase upper body strength. Also known to be an amazing workout for chest muscles, chest dips also aid in boosting muscle mass. Additionally, if you do this exercise regularly, you can also look forward to building core and grip strength. Included in the majority of upper body training exercises, chest dips make it quite easy to add weight for additional challenges. This type of exercise helps improve posture and stability by boosting strength of chest, shoulders, and triceps. This, in turn, also reduces risk of shoulder and back injuries.
Assisted Chest Dips
Undoubtedly, chest dips come with a plethora of benefits. However, some people, including beginners, might find this exercise a tad difficult. This is where assisted chest dips come into picture. In this variation, chest dips are performed using a dip machine. But, while doing assisted chest dips, make sure to tilt slightly forward so as to target pectorals. If you keep your posture upright, you will be aiming your triceps rather than your chest. Assisted chest dips are also helpful for those recuperating from any injury without posing any risk to their health.
Conclusion
Well known for increasing upper body strength, chest dips are a wonderful way to work up your major muscle groups, including deltoids, triceps, and pectoralis. A total game changer for transforming physique, this compound exercise is a sure shot way to elevate your fitness levels. Challenging and rewarding, chest dips can be performed both at gym and home, thus making them quite versatile and customisable. Whether you are a beginner or an advanced lifter, chest dips can easily adapt to suit diverse needs and fitness levels.
However, while performing chest dips, make sure to avoid overtraining, excessive speed, or elbow flaring in order to keep injuries at bay. So, add this valuable compound exercise in your arsenal and get ready to attain a stronger and resilient upper body.
