Dips for Bigger Arms & Chest

Dips for Bigger Arms & Chest


What I’m doing right now is dips, and dips
are a great exercise for building up your chest and arm muscles. No
matter how you do dips, you’re going to always work your chest and arms or
your triceps. The farther you come down, like I’m doing on the left, will
give you a much better chest and arm workout. But you may not be able to
come down real far, like I am on the left, for various reasons. But you
do want to come down at least until your arms make a 90 degree angle, like
I’m doing on the right. Doing it like I’m doing it on the right may
be better for you if you have shoulder problems or poor upper body flexibility.
Once you can do three to five body weight-only dips, you’re going to
have to add weights to your dips if you want to build bigger muscles. Here are three ways to add weight to your
dips. You can wear a dip belt like I’m doing right now in the video. For
example, right now I’m doing dips with 50 pounds attached to my dip belt.
You can also wear a weight vest, and if you don’t have a weight vest,
you can add a book bag filled with weights. Or if you’re just starting out
adding weights to your dips, you can simply place a dumbbell between your
ankles to do weighted dips. Holding a light dumbbell between your ankles
of five pounds or more to start is a good option to start off with before
moving up to heavier weights with a dip belt or a weight vest.
Okay, another advanced tip for building a better looking chest and arms doing
dips is to negative dips. To do negative dips, you just start at the top
of the dip movement like this and then take five to ten seconds or more
to slowly lower yourself down. Once you get all the way down, you stand back
up, jump up into your starting position, and do another negative
dip. Just like regular dips, the longer you take
to come down, the better. Once you can do about three to five reps slowly
for five to ten seconds each, then you can start doing negative dips using
extra weight by using a weight vest, dip belt or holding a weight between
your ankles. Okay, if you’re not strong enough to do not
even one dip, then you can do dips coming down on top of some boxes like
this. As you get stronger, you can use less and less boxes underneath, until
finally you can come all the way down and do a full dip. Now, if dips are
getting too easy for you a little trick you can use to build muscle is
to stop at the bottom of your dips for three to five seconds before pushing
yourself back up. Make sure that you use a box, which you can
rest and relax your feet on at the bottom for three to five seconds, because
you don’t want to use your muscles to hold yourself in place. So at the
bottom your muscles are just relaxed for three to five seconds until you
push yourself back up. While you’re stopping at the bottom for three to
five seconds, make sure that you keep your toes curled up with your heels on
the box the whole time because you don’t want to cheat and jump up off the
box.

83 thoughts on “Dips for Bigger Arms & Chest

  1. Ive been doing dips for about 30 yrs and what this guy should say that if you lean into the exercise you build alot more chest, particularly the lower chest, if you keep your body straight up and down its mostly a tricep builder, and one the best there is. Also if you have a really big dick, you shouldnt have to add much weight.

  2. dips are great. i have had elbow problems all my life but i've figured out how to do dips while avoiding the stress on my elbows.

  3. @anti0evil 45 degree incline barbell benchpress, or dumbells, incline flys as a finishing movement. Do it before your flat benchs, sets of 8 to ten . also do the incline first in your workout . You can also do your chest twice a week , inclines that is, im sure you will see some good results in about 4 to 6 weeks. Make sure also that your last rep on the last set of each chest exercise is failure, that is you cant do any more reps.

  4. I'm a woman and I've done this and it's really great for breast lifting actually. I've always thought it was only a man exercise

  5. wow ur gonna snap ur shoulders up going that low below parallel..damn dude shoulders are not supposed to support your weight at that angle

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  8. @ Junmae808, most people who complain if joint pain (arms and legs) are long time users of short range of movement. Increase your rom and the pain, surprisingly, will go away

  9. Hi(: Have you ever tried the Explosive Muscle Method (search on google)? My mate says it gets people to increase in strength(:

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  17. this dude is going to mess up his shoulders and inner chest (sternum) going that low… you only need to go till your arms a parallel to the ground or your arms are 90 degrees to get the full benefit of the dip/ weighted dips

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  20. @inshape4u in my gym they got a machine just like you'rs but you can move the two bars inner and outter ! would the outter one focus more on you're chest ? as i really need to get my Tries bigger! thanks man!

  21. Okya cool ! do you think that doing this every other day will put to much stress on that part of the muscel and not letting have time to rest and repair itself in order to grow ? not to sure so if you could answer this it would be great ! Thanks again !

  22. Okay thanks for the reply's !!! i'll do some today with my Back and Arm workout at the End ! hopefully i should be getting some nice gains by doing this twice a week !

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  25. Hodgetwins would say your going to snap city at 1:58 . But I don't know for sure if going past 90 degrees will do you good or bad

  26. not exactly. depends on who you are. some people (like me) can comfotably go past 90 degrees while others cant but going past 90 degress is way better for your triceps

  27. Dude get prepared for rotator cuff surgery. Way to deep man with no proven benefit for doing so. Not criticizing, just letting u know.

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  32. question question??? i do my dips like yours with feet far back not straight beneath me but people say its incorrect? is that true?

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  34. Adrian, I just found your videos today and I just wanted to thank you for explaining how to do dips/curls/pullups and other exercises for mass building.  I have been struggling to find this information explained this clearly.  You rock man!  Thank you! -Andy

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