chest dips form

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fqqs
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chest dips form

Post by fqqs » Thu Nov 17, 2011 4:03 pm

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

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Stephen Johnson
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Re: chest dips form

Post by Stephen Johnson » Thu Nov 17, 2011 10:19 pm

@fqqs:

Can you use a wider grip with the exercise?
Thanks TimD

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Re: chest dips form

Post by fqqs » Fri Nov 18, 2011 3:32 am

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:


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Ironman
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Re: chest dips form

Post by Ironman » Fri Nov 18, 2011 5:22 am

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

There, that's better.

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Re: chest dips form

Post by fqqs » Fri Nov 18, 2011 5:48 am

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?

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TimD
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Re: chest dips form

Post by TimD » Fri Nov 18, 2011 11:01 am

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

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Re: chest dips form

Post by Rik-Blades » Fri Nov 18, 2011 3:06 pm

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...

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Re: chest dips form

Post by Ironman » Sat Nov 19, 2011 3:19 am

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

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Re: chest dips form

Post by fqqs » Sat Nov 19, 2011 4:29 am

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

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

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Re: chest dips form

Post by TimD » Sat Nov 19, 2011 11:16 am

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.

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Re: chest dips form

Post by commodiusvicus » Tue Nov 22, 2011 5:31 am

TimD wrote: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
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?

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Re: chest dips form

Post by Ironman » Wed Nov 23, 2011 4:53 am

commodiusvicus wrote:
TimD wrote: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
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.

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