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i have problem with chest dips

i feel MUCH more triceps than my chest during this exercise, to be honest - I feel chest work very little.

My chest dips form is like this:
-grip width a bit wider than shoulder width
-elbows flaring out
-hips and knees bent a little
-head tucked in, lean forward as much as possible throughout a whole movement
-going down a little past 90 degrees
- not locking out arms at the top

are these above ok regarding chest dips form?

and another question: should I stick chest out and squeeze shoudlerblades together as during bench press? or forearms should be forward

chest dips = knees & hips slightly bent ?

thanks for any tips, Ill really appreciate it

@fqqs:

Can you use a wider grip with the exercise?

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Thanks, TimD

i can, i have adjustable bars

here you go:

i tried with a little wider grip than last time and felt chest a bit more.

only an example few reps

side:



front:

Hmmm... Let me fix that for you....

There, that's better.

thanks a lot for fixing YT vids!

so my form is ok? generally as for grip width i heard that even on chest dips distance between hands shouldnt exceed distance between elbows (on down position). right?

Just my .02 here. I do dips pretty regularly, so I know the possible pitfalls about what I'm going to tell you. Form looks pretty good, but you're going pretty shallow, which may be why the chest isn't getting a full impact. You've got to be pretty careful though when trying to add depth. Lower down slow and controlled, because this is where shoulder injuries COULD occur. Only go as deep as is comfortable, but keep in mind, the deeper, the better for chest development.
Tim

Just a quick one, cos I gotta go...but maybe you should lose the added weight and go for higher reps untill you 'feel' the chest working and find your groove. I think theres a tendancy for the delts to take over when the weight is too high...

My .02

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...I don't have a signature...

For chest dips you need a wider grip and to lean forward a little. The narrow vertical ones are mostly for triceps.

ok so ill try go deeper (but no too deep)

and shoulder blades should be squeezed back together and chest pushed out , yes?

Yes on the puffed chest, shoulder blades squeezed. Also, when you're doing it, concentrate mentaly on using the chest. Sounds kind of hokey, but for me anyway, it works for transfering the majority of the action on the chest, in both bench and Dips.

Re: this -- If he were doing triceps dips, would his depth in the videos be sufficient? Also, can i bend my knees when doing triceps dips to keep my feet from hitting the ground, or will this tend to cause me to lean forward excessively, thus increasing emphasis on the chest?

Yea, that looks about right to me.