Dips are a great exercise to add to your routine for mass in the chest and triceps. A compound, push-type exercise every athlete should incorporate into their training program no matter their training experience. All you need is a dip bar and your bodyweight.
In this article we’ll go over how to build a big chest with dips and weighted dips and do’s and don’ts for this exercise, so let’s get started!
The width between the two bars is a key factor to where the most emphasis will be on. With a more narrow grip, the triceps get more involved into the movement and with a wider grip – the chest works more.
When doing dips, the chest and triceps muscles are the primary targets. Some of the load goes to the front delts as well. But depending on your body’s position, the emphasis can be shifted from one muscle to another depending on your goals.