As a regular fitness enthusiast, you must have noticed the emphasis that your trainer puts on performing Chest Dips. This is a type of exercise that not only promises to sculpt your body but also helps you get a chiselled back.
If you are waiting to learn more about Chest dips and the various benefits that they have to offer to you, we’ve got you covered! Let’s learn about the various ways you can build an incredible chest area, with these easy Chest dip exercises at home.
Benefits of performing Chest dips
There is an array of Chest dips benefits that you can enjoy once you practice it enough on a regular basis.
- Enhance the weight that your body can hold- One of the best Chest Dips benefits is that it allows the body to contain a lot of weight together. If you buy a dip belt, you will realize that working out with it enhances the power of your body to hold weight.
- Fosters lockout strength- Since there is a continuous performance of the same chest dips at home going on, your lockout strength will improve significantly. By performing an overhead press or a bench press, you will see that these develop rapidly in you.
- Helps construct your upper body mass- With the increase in weight on your body, your muscles to are learning to take a new load. This, in turn, is resulting in improved upper body mass that can energize your body in many ways.
- Bigger chest in no time- For men who love big chests, this is a dream come true workout. Practicing chest dips at home can help your chest appear as bigger in no time at all. Just make sure you remain consistent with your chest dip exercises.
- Improve shoulder flexibility- During the chest dips at home, your shoulders are stretching and doing the job of extending support to the muscles for weight. Thus, even your shoulders are benefitting in the process. As a result, if you practice chest dips, you will observe an improvement in your shoulder flexibility at the earliest.
The best way to perform chest dips at home
- Stand in the middle of the parallel bars (a tool for the chest dip exercise) and lift yourself up by taking support on its bars. Make sure that while you are performing the exercise, your arms are extended on the parallel bars. This will work wonders by activating your lats.
- Before you start, take a breath and let it out.
- Now try to activate the right muscle by assuming that you are trying to bring yourself to a lower position or perhaps on the ground. However, think that some type of force is barricading you from doing so. Now try to come down but again return to your starting position by pulling yourself up. Keep your arms and shoulders in the same position as the one you started with.
- Now keep in mind to align your forearms.
- Make sure your head is straight and facing the horizon. Don’t try to lift your chain while you are performing the exercise, as this can lead to severe back pain.
- At this point, your shoulder should be pressed down.
- Perform these chest dips at home a couple of times to see the difference for yourself.
A quick tip- Start with a negative dip first so that you do not face any inconvenience while performing an exercise. All you have to do is perform the exercise by starting with the descending movements. Use your legs to bring you back to the start position.
Alternatives to chest dips
1. Pec Flys
Amidst all other alternatives to chest dips, Pec Flys are very easy to perform and require strong equipment to work out on. This exercise is responsible for isolating the chest muscles. If you do the steps correctly, you will be able to gain a good chest area instantly.
- Adjust your machine for this exercise. Adjust the machine in such a way that your feet can rest comfortably on it while the handles reach the chest height.
- Make sure that your spine is rested on the back pad of the machine.
- As you grasp the handles of the equipment, your wrist and shoulder must be stretched nicely on the same level.
- Now set the weight on the equipment. At this point, adjust to a weight that is quite easy to use.
- Keep your arms pressed together in a slow position.
- Now try bringing your arms back to the starting position.
- Perform at least 7 to 10 reps for the best experiences.
One of the best exercises, this one is another amazing alternative to chest dips Push-ups are good for both beginners and professionals who want to gain a good chest weight. If you want to increase the difficulty of the push-up, you can change your hand position.
- Rest your body in a plank position
- Make sure your abs are tight at this point and your core sag.
- Your arms should be bent on the ground and your palms facing the front.
- Now, go down gradually and rise up again in the start position.
- Repeat this process a couple of times to gain the desired body.
3. Decline Bench Press
One of the best alternatives to chest dips, the decline bench press is just what you should go for when in need. This workout can be done using both a barbell or a dumbbell, so whichever is conveniently available at home for you.
- Place your legs towards the end of the decline bench and lay on it.
- A medium-width grip is perfect for this exercise.
- Now hold the bar above your head and lock your arms around it. This one is the starting position.
- Now breathe in and inch the bars closer to your chest.
- Now then, gradually go back to the start position.
- Keep practicing this a couple of times until you start to see the difference.
Well, it is more advisable for you to perform chest dips as they are directly helping you to build your chest and also triceps in away. So, the clear winner in chest dips vs triceps dips is chest dips.
Yes. They will help you a lot provided you practice these on a daily basis.