Chest Dip Guidelines

  • Torso forward
  • Legs forward
  • Medium to wide hand width
  • "Gunslinger" elbows position
  • Contract the abs to maintain form
  • Don't lock out the elbows at the top position
  • Shoulder drops slightly below the elbow in bottom position
  • Head neutral: Don't look up or down.
  • To build the chest, do full-range dips with an additional load of 50% bodyweight for 6-8 reps.

Triceps Dip Guidelines

  • Torso more upright
  • Legs back
  • Narrower hand width
  • Elbows closer to the body
  • Squeeze the glutes to maintain form
  • Lock out elbows in top position
  • Shoulder drops slightly below the elbow at bottom
  • Head neutral: Don't look up or down.

Related:  Growth Factor Chest Training

Related:  The Best Chest Training Tips, Period