Its one of the best movements going when loaded imo.
I would say however to avoid regulary pushing for heavy singles and doubles - maybe keep in the 3-5 rep range for fear of getting stuck in the bottom and blowing out the shoulder.
[quote]oark wrote:
PonceDeLeon wrote:
I feel dips because I am shoulder and arm dominant on chest exercises, and probably because my shoulders are generally rounded forward. I have begun to correct this, though, but I still feel it…
ponce, how are you correcting for this? i read somewhere that keeping the shoulder blades back and down helps, but haven’t tried it yet.[/quote]
Pinching the shoulder blades together emphasizes more chest for me as well. I notice this on bench presses as well as dips.
Dips are very close to decline bench or decline dumbbell press; both work the overall pecs better than flat bench or inclines.
So dips and/or decline work are your best bet for overall check development.
[quote]Lorisco wrote:
Dips are very close to decline bench or decline dumbbell press; both work the overall pecs better than flat bench or inclines.
So dips and/or decline work are your best bet for overall check development.
[/quote]
I disagree. I personally feel the chest more in the bottom part of pressing movements (triceps on the top). Decline pressing removes a lot of the bottom portion of the movement.
In addition the angle of pressing on the decline bench (or dips) allows for a lot more lat involvement once again taking emphasis off the chest.
further, on dips, the neutral grip drives people to tuck their elbows a lot more than on normal pressing movements. This also allows for more shoulder and lat involvement I believe.
I love dips. I see them as a great overall upper body exercise. I however don’t know that I would use them as a primary chest builder.
I’d figure out a way to get a spot or safety stops if it were me. Is there a smith machine?
[quote]PonceDeLeon wrote:
close grip chinups absolutely hit my chest,
[/quote]
Chins? Really?
[quote]plateau wrote:
PonceDeLeon wrote:
close grip chinups absolutely hit my chest,
Chins? Really?[/quote]
Underhand close grip chins do for me. They are a lot like pullovers. Not 100% chest, but they get work.
Dips are great, check out girronda dips that really emphasize the chest. V bar, legs infront of you. You could also try putting chains around your neck as well to put you a little bit forward to hit your chest. getting deep in the dip is good too, stretch it out
[quote]winkel wrote:
Any issue with this?
I mostly train alone and going to failure on weighted dips is much safer than getting stuck under a barbell. There are no power cages in my gym.
Current pecs routine (preceded by biceps):
Weighted leaning forward dips (5x5)
Incline HS press (3x8-12)
Flies or pec deck (3x10-15)
And no, replacing dips with a DB press variant is also not an option since the gym only has dumbbells up to 90lbs.
I’m shoulder and tricep dominant and I’m looking to beef up my chest so suggestions would be very welcome.
[/quote]
dips are truly awesome tit workers.
barbell bench is overrated 
I’m keen to get back into dips now I feel my rotator cuffs are a bit stronger (dips used to irritate them in the past).
Since I use a few bars over my rack can any one recommend the ideal distance between the bars for dips, or is it just an individual thing?
Merry Christmas
JB
i am a firm believer that dips give you a fuller chest than bench press, and hold this in higher regards. in my opinion dips are good as main mass exercise if you can only acheive low reps but best as a ‘finisher’ if you can manage high reps
Weighted dips rocks!
Though I don’t train for bodybuilding(more into strongman),ever since I incorporated weighted dips into my program,I find that they have given me a flaring look in my chest as the outer chest is being hit really well.
But I think the downside is it won’t work your upper chest too much.And if you’re training for BB,I believe a weak looking upper chest just won’t do.
[quote]DoubleDuce wrote:
Lorisco wrote:
Dips are very close to decline bench or decline dumbbell press; both work the overall pecs better than flat bench or inclines.
So dips and/or decline work are your best bet for overall check development.
I disagree. I personally feel the chest more in the bottom part of pressing movements (triceps on the top). Decline pressing removes a lot of the bottom portion of the movement.
In addition the angle of pressing on the decline bench (or dips) allows for a lot more lat involvement once again taking emphasis off the chest.
further, on dips, the neutral grip drives people to tuck their elbows a lot more than on normal pressing movements. This also allows for more shoulder and lat involvement I believe.
I love dips. I see them as a great overall upper body exercise. I however don’t know that I would use them as a primary chest builder.
I’d figure out a way to get a spot or safety stops if it were me. Is there a smith machine?[/quote]
I think everyone is different, but it has been shown though EMG that decline bench works more of the chest overall than flat bench. This is why when doing heavy flat bench most will arch their back to get more leverage on the load. This arching places the upper torso in more of a decline position allowing more of the chest fibers to be activated.
pullover floor press ( close grip )
has anyone tried propping their feet back while doing dips? i workout at home, and setup a folding chair a few feet away from the dip bar, and kept my feet (as lightly as possible) on top of these during the movement. it allowed me to lean forward more.
the downside is some of the weight will be supported by the chair, though. the same could be done with a training partner.
i really disagree with using dips a main pec exercise.
if youre going to hit your chest use a variation of a chest press. DB, Inc, Flat, Hammer Strength, whatver but ive never had good experience using dips for my chest, only triceps. i get a little chest activation and a lot of sternum tension but thats all in regards to my chest.
i think a lot of people get on this site and suddenly think theyre gonna have the upper hand because they have all these secret training methods no one uses. theres really nothing special about dips related to chest. like i said, stick with presses and youll be better off.
I agree with two ideas up here:
-Guillotine press.
-Prefatigue the chest with flyes.
I would like to see the results of weighted-dips only after a couple of months.
[quote]MEYMZ wrote:
I agree with two ideas up here:
-Guillotine press.
-Prefatigue the chest with flyes.[/quote]
question?
if you are shoulder/arm dominant in presses,
why would having a fatigued pecs (from the flyes), suddenly make your shoulders and arms work less hard and your pecs take over?
surely it should be the other way round.
just curious.
Personally when I do dips my pecs feel so much tension that I feel it’s going to tear, but that is because I am extremely chest dominant. If you are arm dominant like the majority of lifters I don’t recommend doing dips as primary chest exercise, even if you lean forward you’re only going to end up using your triceps once you start failing.
[quote]uahc wrote:
Personally when I do dips my pecs feel so much tension that I feel it’s going to tear, but that is because I am extremely chest dominant. If you are arm dominant like the majority of lifters I don’t recommend doing dips as primary chest exercise, even if you lean forward you’re only going to end up using your triceps once you start failing. [/quote]
I fall into the group of being tricep and shoulder dominant, so dips wouldn’t exactly be the ideal primary chest exercise for me. That said, I use them when I hit the triceps. After a fews sets of heavy close grip bench presses followed by weighted dips, my tri’s are torched.